Calcium is the most abundant mineral in the human body and the body requires considerable quantities of calcium in order to create and maintain its skeletal structures. For those following a plant-based diet there are a wide range of non dairy foods with a high amount of calcium.
Calcium is your best friend, along with vitamin D, if you want to keep your bones healthy. Calcium helps to build strong bones and teeth and is important for heart function. Furthermore it helps with muscle contraction, nerve signaling and blood clotting. Be sure you get the right amount and you will be less likely to get a bone-weakening disease such as osteoporosis. Recommended daily intake ranges between approximately 700mg – 1300 mg dietary calcium/day (depending on age/sex/medical history).
Plant-based food sources high in calcium:
- Dark leafy greens; bok choy, Chinese cabbage, kale, collard greens and turnip greens.
- Sesame seeds
- White beans
Vitamin D plays a crucial role in bone health since it aids in absorption of calcium and has a direct role in bone synthesis. Plant-based food sources high in vitamin D are for example mushrooms and fortified non-dairy milk. If you follow a plant-based diet vitamin D supplement would be a great way to make sure you get your RDA. And last but not least – the sunlight!