Calcium is an important mineral at every stage of life as it is required to help to form and build strong bones and teeth, blood clotting, and regulating muscle contractions, including the heart.
How much calcium do we need?
Different ages require different levels of calcium:
1-3 years = 350 mg a day
4-6 years = 450 mg a day
7-10 years = 550 mg a day
11-18 years (girls) = 800 mg a day
11-18 years (boys) = 1000 mg a day
19+ years = 700 mg
Calcium is also required in pregnancy as it is vital for a developing baby’s bones and teeth, as well as in the elderly to prevent conditions such as osteoporosis, so it is important to ensure that the recommended daily dose is achieved.
Being Vegan means a person who does not eat any food derived from animals and who typically does not use other animal products.
A note on calcium absorption from plant sources
Although plenty of plant foods do contain calcium, it is important to remember that the absorption of calcium from plant sources is lower than from dairy or animal sources, due to the oxalic acid content in plants that reduces calcium’s bio availability.
It is therefore important to look for calcium-fortified foods as part of a vegan diet to ensure you are achieving adequate amounts.
Vegans are more likely to be at risk of hypocalcemia as they don’t eat calcium-rich dairy products. While there are no short-term symptoms of hypocalcemia, long-term hypocalcemia can cause serious side effects.
Symptoms of hypocalcemia are
Muscle spasms
Confusion or memory loss
Depression
Weak and brittle nails
Bones fracturing easily
Numbness and tingling in feet, face, and hands
Muscle cramps
Hallucinations
Vegan food sources of calcium
Plant-based milk alternatives
- Unsweetened almond milk (calcium fortified)
- Soya milk (calcium fortified)
- Oat milk (calcium fortified)
- Coconut milk (calcium fortified)
Plant-based yogurt alternatives
- Plain soya yogurt (calcium fortified)
- Coconut yogurt (calcium fortified)
Green leafy vegetable alternative
- Kale
- Spinach
- Turnip greens/tops
- Okra
- Mustard Greens
- Broccoli
- Brussels sprouts
Fresh fruits
- Kiwi
- Blackberries
- Rhubarb (cooked)
- Tangerines
- Oranges
- Pear
- Apple
Dried fruit
- Figs
- Dates
- Raisins
Beans and pulses
- Soya beans
- Chickpeas
- Kidney beans
Nuts and seeds
- Sesame seeds
- Chia seeds
- Almonds, whole kernels
Dried herbs
- Dried basil
- Dried marjoram