getting enough calcium on a plant-based diet

Can you meet your calcium needs without dairy? In short, hellz yes and then some!

And there’s more to calcium than dairy. Let’s look at some of the top sources of calcium from plant foods…

Plant-Based Sources of Calcium:

  • Calcium “set” tofu
  • Soybeans/edamame, soynuts
  • Broccoli
  • Greens: collards, Chinese cabbage, kale, mustard greens, bok choy
  • Grains
  • Beans
  • Calcium-fortified foods like juice, bars, and plant milks (just check the label)

Plant sources of calcium offer other nutrients that are important for maintaining strong bones such as potassium, vitamin C, and vitamin K. Calcium absorption can be affected by a variety of different factors so keep these in mind and as always, talk with your medical provider as needed.

Factors Affecting Calcium Needs:

  • age
  • absorption abilities
  •  vitamin D
  • oxalates
  • other dietary factors

Fun Fact:

Sodium competes with calcium for reabsorption, which is another reason why a diet high in salt can be less than optimal

Takeaway:

Consuming a diet rich in a variety of fruits and veggies is important for keeping bones healthy and dairy is not a necessary component (resistance training helps with bone health too!)

Eating more plants can come with its challenges. There’s a lot of nutrition noise out there, everyone has an opinion, and it can be confusing to figure out what works best for YOU. Working through these challenges and learning how to easily incorporate more plant-based foods into your diet and lifestyle can be helpful. Working with a plant-based dietitian to guide you through your unique journey and surrounding yourself with other like-minded people who are on a similar journey can be monumental. When you join my nutrition coaching program, you’ll get a highly customized, one-on-one experience to help you confidently and sustainably eat foods that taste good and make you feel good. Click the button below to learn more about my approach and see what other clients have to say.