by Christine Pesta
When you switch to a vegan diet, one of the things you give up is dairy. Just as some people may freak about about finding sufficient sources of protein when giving up meat, others may ask how to get enough calcium in their diet.
A lack of calcium can lead to certain complications, not the least of which would be osteoporosis. As we get older, or bodies absorb less calcium from food, including those that are extremely rich in calcium.
There are many foods that you can turn to in order to get the proper levels of calcium in your diet. Surprisingly for some, one of the biggest sources of calcium can be found in many leafy greens. Collard greens, baby bok choy, and kale are just a few that are rich in a variety of nutrients, including calcium. However, it’s not just greens that contain calcium. If you like sweet potatoes, or if edamame is your “go to”, then you’ll be happy to know that among the many benefits that those foods provide, one of them is a high amount of calcium.
As we age, it is often harder and takes a bit longer for our bodies to heal, whether from a simple workout, or a broken bone. Our bones are at their strongest in our twenties and thirties. After that, we must ensure that we are giving our bodies the proper nutrients to maintain good bone health, as well as good health overall. Women in particular, over the age of 65, must pay particular attention to their calcium intake. They must also keep in mind what the best ways are to get that calcium.
There are also foods that can block the absorption of calcium, as well as certain medications, which many seniors tend to take more of than younger individuals. It is a good idea to ask your doctor or nutritionist if any medication you are taking limits the intake of any particular vitamins or minerals, so that you can figure out a plan for working more of them into your diet if necessary. The easiest way for some to get the amounts they need would simply be through a supplement. Again, everyone’s ability to absorb calcium will vary, and taking it in one dose may result in most of it exiting your body rather than staying in your system.
Since you have to eat anyway, a good idea might be to make sure you get enough calcium-rich food at every meal. Feeding your body those nutrients necessary in order to maintain good health also increases the chances of retaining more of those vitamins and minerals within your system for the maximum benefit.
Below is a list of calcium rich foods that can help keep your body fit and healthy.
1.) Edamame: High in both calcium and protein, this should be a staple of most vegans’ diets. They are versatile and budget-friendly, so a good choice for a meal any time of day. Try them not only in a stir-fry, but also in soups, salads, and casseroles.
2.) Kale: There are those who might lick their lips, and others who might groan at the mention of kale. Either way, there can be no doubt that kale is a highly-nutritious plant that can be used in everything from salads, sandwiches, and soups, to lasagna and smoothies. Kale is a superfood that is packed with calcium, as well as many other vitamins and minerals, and antioxidants. One super-easy way to get a serving of this powerhouse is to make up a batch of kale chips to snack on!
3.) Collard greens: Enjoyed throughout the southern United States as a dining table staple, collard greens are loaded with calcium. While you can season and cook them for a nutritious side dish, they can also take center stage in a stir-fry, casserole, soup, or stew.
4.) Sweet potatoes: There seems to be no end to where a sweet potato might wind up! You can bake them, mash them, roast them, put them in smoothies, soups, stews, salads, casseroles, and desserts like pies and puddings. They are also low on the glycemic index and so make a better choice for diabetics than white potatoes. With all of the versatility that there is to the sweet potato, most people should find it easy to incorporate them into meals a few times a week to boost their calcium intake.
5.) Baby bok choy: One might expect to find bok choy in any number of asian dishes. It’s healthy, tasty, and can be served a number of ways. Give it a try in veggie spring rolls, ramen, veggie lo mein, or in your favorite buddha bowl. Chock-full of calcium, this plant is a favorite among vegans and non-vegans alike.
6.) Acorn squash: Whether cubing it to roast or put in a soup, or stuffing it full of a selection of other veggies you enjoy and baking it, acorn squash is another calcium-rich food that can make for a hearty meal. They are generally easy to find and prepare, so if you haven’t tried it yet, what are you waiting for?
7.) Broccoli Rabe: This tasty vegetable can be roasted, sautéed, steamed, or stir-fried. It contains a generous helping of calcium, and is a great way to boost the look and flavor of any dish. Generally common in European cuisine, it is more widely available now than it used to be in supermarkets, and certainly worth looking for the next time you’re grocery shopping!
Christine Pesta is a writer, and the owner and Executive Editor of Live Your Life Vegan. You can follow her here, on Live Your Life Vegan, where she contributes regularly, as well as on social media.
