Top 10 Vegan Sources of Calcium

1. Moring leaves: Drumstick or moringa leaves are rich in calcium, which promotes bone growth and structural strength. Both the leaves and leaf powder from the moringa plant have 17 and 4 times, respectively, more calcium content than milk. Every 10-gram serving of moringa powder provides 150 mg of calcium or 15 percent of the daily required amount. Pregnant women are given moringa leaf powder because they are frequently at risk of calcium deficiencies, which can be dangerous for both the mother and her unborn child. The daily iron and calcium need of a pregnant woman can be satisfied by about six spoonfuls of moringa leaf powder.
2. Dried figs: Dried figs are another dairy-free food. It has a higher calcium content than other dried fruits. About 65 mg of calcium can be found in just two figs. Five percent of the daily requirement for calcium is found in one ounce of dried figs. You should include this incredibly healthy dried fruit in your diet.
3. Broccoli: Broccoli is a cruciferous vegetable that is high in calcium. A cup of boiling broccoli has 62 mg of calcium in it. Broccoli has a 50 to 60 percent higher calcium absorption rate than spinach. Despite having a high calcium content, spinach contains oxalate, a substance that inhibits the absorption of calcium. Therefore, squeeze lemon while eating spinach because citric acid helps absorb and break down calcium. There are several ways to eat broccoli. Broccoli can be steamed and seasoned simply with black pepper to taste or stir-fried with other vegetables such as carrots, peas, or potatoes. It can be served as broccoli sabzi.
4. Soy products: Soybeans contain a lot of calcium. One cup, or 175 grams, of cooked soybeans, contains 18.5 percent of the daily dose of calcium. Tofu and soy milk are two excellent sources of calcium. Soy milk is naturally lactose-free. Consequently, it's a great alternative to cow's milk. One cup of soy milk contains 300 mg of calcium. Soy milk is typically solidified with calcium phosphate to create tofu. Thus, tofu has 350 mg of calcium per 100 grams.
5. Amaranth: Amaranth is a grain with a lot of calcium. One cup (246 grams) of amaranth has roughly 116 mg of calcium. Eating amaranth regularly might strengthen the bones.
6. Oranges: Oranges are known for their high vitamin C content, but they also contain a little amount of calcium. Some commercial orange juices have even had calcium added to them. The wonderful thing about oranges is that they contain vitamin C, which helps the body absorb calcium. One entire orange (140 grams) has about 60.2 mg of calcium. You can get calcium-fortified orange juice at the grocery store for an additional mineral boost.
7. Winged beans: Goa beans, sometimes known as winged beans, are cultivated in humid tropical regions. Winged beans provide you with 440 mg of calcium for 100 grams of matured, raw winged beans.
8. Bok choy: Bok choy, commonly known as white cabbage, Chinese cabbage, or pak choi, has 105 mg of calcium per 100 grams. Bok choy is also rich in vitamins A and C, with one cup of the leafy green offering more than 100 percent of the daily intake for vitamin A and over two-thirds for vitamin C.
9. Kale: Kale contains more calcium per serving than milk. This adaptable leafy green prevents inflammation, cancer, and heart disease. You can get 52.3 mg of calcium with one cup (20.6 grams) serving of raw, fiber-rich kale.
10. Nuts: Every nut contains a small amount of calcium; however, almonds are especially rich in nutrients. Almonds provide 97 mg per ¼ cup of calcium, which is about 10% of the RDI. Brazil nuts are also rich in calcium, offering 6% of the RDI per ¼ cup.

The daily recommended intake of calcium for individuals aged 19 to 50 years and men aged 51 to 70 years is 1,000 mg of calcium per day. For women and men older than 51 and 70 years, respectively, doctors recommend a calcium intake of 1,200 mg.

The table below offers a look at the RDI of calcium per age group and gender:

Higher calcium intake may not always be linked to a lower risk of bone fractures, but evidence suggests that getting enough calcium and vitamin D can help prevent osteoporosis and fractures as people get older.

Problems linked to excess calcium include:

• Constipation
• Kidney stones
• Kidney failure, secondary to stones
• Heart rhythm problems
• Confusion and cognitive problems