Wondering about the best plant-based sources of calcium? You're not alone. Finding the best plant-based sources of calcium can be tricky. The challenge, however, is not because there aren't any good plant-based sources of calcium. The issue is that many of us weren't raised on plant-based diets, so we don't have the necessary plant-based diet education to help us identify which foods we need to eat to create a balanced diet and healthy body.
This (understandable) gap in our education is one of the reasons we created our Plant-Based Vegan Guide. This comprehensive ebook is nutritionist-backed and gives readers a comprehensive guide on how to enjoy plant-based eating to its fullest without leaving any potentially dangerous holes in our nutrition. The guide also includes 40 recipes--including snacks and desserts--to show you just how delicious plant-based eating can be.
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The Best Plant-Based Sources of Calcium
You don’t need to drink milk or eat dairy to get enough calcium. But, you do need to be mindful to consume the right kinds of calcium-rich plants to support optimal bone health.
About Oxalates and Plant-Based Sources of CalciumOxalates are compounds found in certain calcium-rich plants that can inhibit calcium absorption. So, while almonds, spinach, beets, nuts, oranges, Swiss chard and rhubarb are good sources of calcium, they're actually also higher in oxalates.
The very best plant-based sources of calcium are kale, collards and mustard greens. You can even eat calcium-fortified plant-milks or fruit juices.
How Much Calcium Do You Need to Consume Per Day?
The RDA for calcium for men 19-50 years old is 1,000 mg to 2,500 mg.
For men 51-70 years old, 1000 mg to 2,000 mg.
For men 71+, it's 1,200 mg to 2,000 mg.
For women 19-50 years old, the RDA is 1,000 mg to 2,500 mg.
For when 51+, it's 1,200 mg to 2,000 mg.