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Top Sources of Soy-Free Plant-Based Calcium

Calcium doesn’t just come from dairy – there’s no reason why you can’t get adequate calcium with a plant-based diet that includes a variety of veggies, legumes, nuts and seeds. Needed for strong bones and healthy teeth, calcium is also important for optimum nerve and muscle function, as well as for normal blood clotting.

Don’t fall for the rhetoric that vegans don’t get enough calcium, all it takes is some planning and knowledge about the vegetarian sources of calcium to ensure optimal health and well-being.

First, find out just how much calcium your body needs on a daily basis, so you know where to start. Women and men 19-50 years old and men 51-70 years old require 1000mg per day. Men over 70 and women over 51 years old require 1200mg per day. This might sound like a lot, but as you can see from the chart below, you have a lot of plant-based (and soy-free!) options to choose from.

As you can see, with just a few foods you can easily achieve the suggested amount of daily calcium. For example, a salad consisting of 2 cups of kale, almonds, sunflower seeds, white beans and topped with a tahini dressing can easily add up to 500 mg of calcium.

A smoothie with a cup of non-dairy milk (almond or other fortified nut milk), almond butter and spinach will get you another 500 mg – more than meeting daily requirements. Add a scoop of 22 Days Plant Protein Powder and you'll get an additional 40-45mg of calcium (depending on the flavor) plus a whopping 20g of organic plant-protein.

Keep in mind that your body also needs Vitamin D in order to absorb calcium. In the United States up to 75% of people are vitamin D deficient – and this can have far-reaching consequences, beyond that of just absorbing calcium. If there’s any doubt as to whether you’re getting enough calcium and vitamin D on a daily basis, talk to your physician or find a plant-based supplement.

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