Skip to main content

Top Vegan Calcium Sources [Calcium Deficiency, Importance]

Since childhood, we have been reciting our calcium lessons. Every time we would say no to milk, mom and dad would remind us of the calcium-milk connection and then warn us of weak bones and teeth. Perhaps it was their way to motivate us to drink a glass of milk every day. So since childhood, we have known milk and dairy products as rich calcium sources (of course, vegetarian). For animal eaters, the sources of calcium are aplenty and they need not worry about their intake unless they have gut issues or digestion problems that hinder the absorption of essential minerals and vitamins.

vegan calcium sources (natural)

Important sources of calcium

But times have changed, and there are a number of reported deficiencies everywhere. We all are fighting nutritional deficiencies due to dietary modifications and lifestyle changes. This has seriously affected our health and brought us closer to disease. There is a lot that we can do to boost our health. Calcium deficiency is surely one of the leading causes of bone disease everywhere. 
Our intake of milk has reduced and so has the quality of milk too.
Moreover, many of you have turned vegan or developed lactose intolerance, which means you cannot have that glass of calcium anymore. 
Worry not!
There are some excellent vegan sources of calcium that you were unaware of.
Here are some important vegetarian sources of calcium.

  • Almonds are one of the richest calcium sources around 
  • Sesame seeds 
  • tahini (2 tbsp- 130mg)
  • Soybean
  • Ragi (finger millet)
  • Chia seeds -
  • Corn 
  • Spinach 
  • Figs
  • Mustard greens
  • Turnip greens
  • White beans
  • Sunflower seeds (unsalted)
  • Sweet potatoes
  • Okra/bhindi
  • Orange and fortified orange juice
  • Legumes -chickpeas, black gram

importance of calcium

Adequate intake of calcium is important to keep most nutritional deficiencies at bay. Research finds that adequate calcium intake might help in body weight regulation. Additionally, it may help manage moderate-to-severe premenstrual symptoms. 

Calcium benefits bone health in more ways than one and reduces the risk of osteoporosis, bone problems.

It is critical to dental health.

Calcium plays a vital role in cell signaling in the body. That is, calcium is an essential part in the cellular role in the constriction and relaxation of blood vessels, muscle contraction, nerve impulse transmission, and insulin secretion.

You can increase your calcium intake by including:

Nuts and seeds, including all types of nuts - almonds, walnuts, pistachios, pine nuts, flax seeds, sesame seeds lead the pack.

Spices - fenugreek seeds, cumin seeds, 

Greens - spinach, kale

Citrus fruits


Beans - Green and soybean

Legumes - chickpeas, black gram



Caluflower, broccoli 

  • boosts bone health
  • strengthens gums, bones, teeth
  • helps in cholesterol management
  • helps in muscle contraction
  • helps in the secretion and regulation of certain hormones
  • helps with weight loss  (the protein-calcium combination)
  • helps in blood pressure management

Calcium Deficiency symptoms

  • numbness in extremities (fingers and toes)
  • lethargy
  • muscle cramps
  • abnormal heart rhythm
  • convulsions
  • loss of appetite

Did you know oats are packed with calcium?

You get 82mg of calcium per 100 gram of oats! Instant oats (unless sweetened or processed with salt) are a healthier option to highly processed maida or refined flours. In fact, instant oatmeal has the same nutritional profile as rolled oats, with the only point of concern being their high glycemic index compared to the latter.

Instant oatmeal is steamed to make digestion a little easier, which raises their GI. 

What is Glycemic Index?

It is the time a specific food takes to get absorbed in your body in a 2-hour timeline. This determines their impact on your blood glucose levels. 

Foods with HIGH GI causes blood sugar spikes, that is, raising the level of glucose in your bloodstream

Low GI foods, on the other hand, are slowly absorbed, thus releasing glucose gradually.

Diabetics must focus on a low GI diet.

Are Oats Gluten-Free

Oats are gluten-free, though they contain a protein, known as AVENIN, which has somewhat similar properties to gluten. But it is still considered relatively safer for those with celiac disease. 

However, always check the labels to find whether the oats were processed in the same facility as whole wheat. Sometimes they are, and therefore, there is a risk of contamination. 

Milling of Oats

The milling of oats involves numerous steps. 

Dehulling oats exposes the digestible groat

Heat processing is essential for inactivating enzymes that cause rancidity. Heat extrusion also plays a role in improving the functional properties of oat bran, which might play a role in slower gut transit and thus creating a feeling of fullness or satiety. 

Extrusion is known to alter the ability of β-glucan to lower the levels of serum cholesterol. 

Cutting, rolling, and grinding are important for converting the groat into a more convenient food, which is easier to cook.

Why is the soaking of whole grains, millets, legumes important?

Seeds, nuts, millets, and whole grains contain phytic acid, which binds with calcium, magnesium, copper, iron, and zinc within the intestinal tract and makes the absorption of these minerals difficult.


Popular posts from this blog

Can we use the soaked water for millets? Does millet need to be soaked?

Do millets contain anti-nutrients? Yes, they do. In fact, all whole grains, including oats, contain phytates, which bind to minerals and make their absorption difficult for the body. Soaking is the first step toward reducing anti-nutrients from millets. Soak for at least 6-8 hours to make digestion easier. Discard the soaked water and then proceed to the next step of cooking. Remove foam from top to reduce gassy elements from millets.  How long should millet be soaked before cooking? Soaking the millets overnight is a safe practice. Soaking breaks down the phytic acid in millets or for that matter grains and nuts. Phytic acid hinders the absorption of minerals and nutrients in food, including calcium, iron, and zinc. How? Phytates bind to minerals and nutrients and make their absorption difficult in the gut. Your tummy finds it tough to digest millets in that case. So soaking millets and draining off that soaked water makes it easier on your tummy.  Are millets safe for thyroid? Does

How To Make Jowar Roti Without Breaking With Rolling Pin at Home [Sorghum Flour Recipes\Benefits]

Is Jowar good for weight loss? Is Jowar better than wheat? Is Jowar good in summer? Is Jowar good for thyroid? Is Jowar better than Bajra? Can Jowar be eaten everyday? Well, these are some of the most common questions people ask about sorghum flour. Well, sorghum benefits health in more ways than one. First, if you are wondering how to make jowar roti without breaking with a rolling pin at home, let's dig into it and see how to do that easily. The method I follow for making soft, fluffy jowar rotis came up in my mind after my successful trial of ragi jowar chocos at home. I was making sorghum flour chapati earlier as well. Back then, I would struggle to gather the dough and it would often break. But this method has been a revelation of its own. I am happy to share it with you all.  Jowar is heat or cold  Jowar or sorghum has a cold potency so that means you can enjoy it during summers as a coolant. I won't mind enjoying jowar or sorghum flour recipes during winters too because

Home Remedies for Cough, Cold for Kids, Adults: How To Cure Viral Infections

Winter blues affect one and all, especially if you are low in immunity. So you are always on the lookout for home remedies for cough and cold , right? You, I, and we have experienced viral infections frequently. Probably each one of us has had to deal with such infections every now and then. Changing weather puts you at a high risk of viral infections. Children are particularly vulnerable to cough and cold. But Indian grandmoms and great grandmoms were very particular about home made remedies for viral infections. They would bank heavily on home remedies for cough and cold and depend the least on prescription medications. ginger candy with jaggery instant panjiri gluten free cold remedy for kids, adults home remedy for cough, cold, viral I still remember the kadahas (therapeutic drinks) and soups that my grandmom would make for us when we would fall sick as little children. Our grandmoms would focus on anti-viral spices from nature's pharmacy, viz. ginger,