10 surprising vegan foods that contain calcium

Calcium helps build strong bones and teeth in the body. However, while many think calcium is solely obtained through dairy foods like milk and cheese, its important to note that there are adequate non-dairy sources of calcium. Fortified cereals, tofu, and leafy greens all contain great amounts of calcium. Harvard Medical School recommends consuming up to 1,000 to 1,200 milligrams of calcium a day, making it important for vegans to plan their meals carefully. We spoke to some dietitians and nutritionists on the topic to see which foods youll definitely want to add to your plate. Below are some of their favorite plant-based calcium sources totally worth noting. Add some white beans to your soups and salads.White beans may be a good source of calcium, but they are also rich in protein, iron, and fiber, said Frida Harju-Westman, an in-house nutritionist at health app Lifesum. Half a cup of white beans contains about 70mg of calcium.But if you dont particularly like white beans, she also recommended trying winged beans or navy beans.Pick up some soy milk.Soy milk is a fantastic source of calcium for anyone who is lactose intolerant, explained Harju-Westman. She recommended adding soy milk to your morning cereal, having it with your coffee, or simply drinking two glasses a day. Depending on the brand, one cup of soy milk can contain 200-400mg of calcium. Soy milk, she added, is also a great source of protein for vegans.Eat leafy greens like kale and spinach.Leafy greens such as kale are extremely low in calories, have zero fat, and have high levels of fiber, keeping you fuller for longer, suggested Harju-Westman. If you are on a vegan diet, she suggested that eating kale is a great way to increase your calcium intake. Spinach is another good source for calcium, she added.One cup of spinach contains a whopping 240mg of calcium.See the rest of the story at Business Insider
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