{"id":6415,"date":"2023-08-09T21:11:01","date_gmt":"2023-08-09T14:11:01","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6415"},"modified":"2023-08-09T21:11:01","modified_gmt":"2023-08-09T14:11:01","slug":"4-vegan-calcium-sources-from-an-rd","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6415","title":{"rendered":"4 Vegan Calcium Sources, From an RD"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">J<\/span>ust like 1 + 1 = 2, eating foods rich in calcium + your body = greater likelihood of maintaining <a href=\"https:\/\/www.wellandgood.com\/snacks-for-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/snacks-for-bone-health\/\">healthy bones as you age<\/a>. But if the first thing that comes to mind when the topic of calcium comes up is a big ol\u2019 glass of milk, we want to emphasize that although dairy products are among the <a href=\"https:\/\/www.wellandgood.com\/foods-high-in-calcium\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foods-high-in-calcium\/\">top calcium-rich foods<\/a>, they&#8217;re just one piece of the proverbial pie. In fact, there are plenty of other bone health-boosting foods packed with the mineral, including plant-based and vegan calcium sources.<\/div>\n<p>Ahead, we delve into some of the best vegan calcium sources that have just as much of the nutrient as a <a href=\"https:\/\/www.wellandgood.com\/is-milk-healthy\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/is-milk-healthy\/\">glass of milk<\/a>. (Got kale? Soy milk? Chia seeds?) Additionally, a registered dietitian delves into <em>why<\/em> it\u2019s important to keep our calcium levels up in the first place, and how those needs change as we age.<\/p>\n<hr\/>\n<hr\/>\n<h2><strong>Health benefits of calcium at any age<\/strong><\/h2>\n<p>It\u2019s no secret that consuming sufficient amounts of calcium has several benefits. For starters, it\u2019s one of the <a href=\"https:\/\/americanbonehealth.org\/nutrition\/nutrientsforbonehealth\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/americanbonehealth.org\/nutrition\/nutrientsforbonehealth\/\">three main nutrients<\/a> responsible for maintaining bone health (along with vitamin D and magnesium), which is vastly important considering that bone density begins to decrease after the age of 35. And that\u2019s just scratching the surface: <a href=\"https:\/\/www.wellandgood.com\/calcium-needs-age\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/calcium-needs-age\/\">Calcium needs continue to change as we age<\/a> and become even more imperative after 50 for women and 70 for men.<\/p>\n<p>It\u2019s also worth noting that nearly <a href=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\">99 percent of calcium<\/a> is stored in our bones. And according to <a href=\"https:\/\/www.nutritionnowcounseling.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutritionnowcounseling.com\/\">Lauren Manaker<\/a>, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, if our calcium intake is low, our bones may \u201cgive up\u201d some of the calcium that\u2019s stored in there to support other bodily functions, since calcium is also an <a href=\"https:\/\/www.wellandgood.com\/vitamins-minerals-aging\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/vitamins-minerals-aging\/\">essential mineral and electrolyte<\/a> for regulating nerve functioning, muscle contractions, blood clotting, and cardiac function, to name a few. All to say: Finding ways to up your calcium intake is a smart idea for overall functioning&#8230;but especially when it comes to maintaining bone health as you age.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/vegan-calcium-sources\/\" current-title=\"\u2018I\u2019m an RD\u2014These Are the 4 Best Plant-Based Sources of Calcium for Boosting Bone Health as You Age\u2019\" current-image=\"\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-09\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/vegan-calcium-sources\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/vegan-calcium-sources\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/vegan-calcium-sources\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2><strong>4 vegan calcium sources recommended by a registered dietitian<\/strong><\/h2>\n<p>Dairy milk is one of the best sources of calcium, with over <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1097512\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1097512\/nutrients\">300 milligrams of the mineral per one-cup serving<\/a>, but Manaker says it\u2019s far from being the only one. \u201cThere are other sources of calcium that provide just as much calcium as this quintessential bone health-supporting food,\u201d she says. Ahead, she delves into four of the best vegan calcium sources to incorporate into your diet as you meet your daily quota. (Which Manaker says is roughly 1,000 milligrams daily for most adults, although older folks might need slightly more than that.)<\/p>\n<h3>1. Soy milk<\/h3>\n<p>ICYMI, soy milk is the <a href=\"https:\/\/www.wellandgood.com\/soy-milk-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/soy-milk-gut-health\/\">best plant-based milk<\/a>, according to a gastroenterologist, for supporting gut (and overall) health. That\u2019s because it contains the same amount of protein and essential amino acids as cow\u2019s milk. Yet, soy milk has a leg up on cow\u2019s milk when it comes to its anti-inflammatory agent known as isoflavones, which is linked to reducing the risk of heart disease and stroke, lowering blood pressure, and improving bone health. Another major selling point of consuming soy milk is\u2014you guessed it\u2014calcium. One cup of soy milk also contains 300 milligrams of calcium (the same as a cup of cow\u2019s milk).<\/p>\n<h3>2. Edamame<\/h3>\n<p>Indeed, soy milk is derived from soybeans (and edamame are young soybeans harvested before they harden or ripen). Edamame also contains a substantial amount of calcium, nearly <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168411\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168411\/nutrients\">100 milligrams per cup<\/a> of non-shelled beans, to be exact. Additionally, tofu, another soy-derived product, contains a whopping <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172476\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172476\/nutrients\">434 milligrams of calcium<\/a> in only a half-cup serving.<\/p>\n<h3>3. Chia Seeds<\/h3>\n<p><a href=\"https:\/\/www.wellandgood.com\/chia-seed-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/chia-seed-benefits\/\">Chia seeds<\/a> are best known as small but mighty seeds packed with protein, fiber, healthy fats, and phytonutrients that fight inflammation. What\u2019s lesser known is that they\u2019re also loaded with tons of calcium. In fact, chia seeds contain <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients\">631 milligrams of calcium<\/a> per 100-gram serving (about 10 tablespoons); a two-tablespoon serving size of chia seeds contains about four grams of protein, 11 grams of fiber, and 18 percent of your recommended daily amount of calcium. That said, chugging chia in water all day (h\/t TikTok) <em>isn&#8217;t<\/em> advisable. Too much can leave you feeling severely backed up for days or lead to other, more serious digestive issues.<\/p>\n<h3>4. Kale<\/h3>\n<p>Eat your veggies, they say\u2014and when it comes to <a href=\"https:\/\/www.wellandgood.com\/types-of-kale-nutrition\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/types-of-kale-nutrition\/\">kale<\/a>, they\u2019re not wrong. One cup of cooked kale contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169238\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169238\/nutrients\">177 milligrams of calcium<\/a>, nearly five grams of fiber, and more than three grams of protein. Double that serving, and you\u2019ve got yourself plenty more calcium than a cup of milk. Plus, this leafy green contains carotenoids, antioxidants (like lutein for eye health), vitamin E, and vitamin K, to name a few. Kale, yeah.<\/p>\n<p><em>An RD spills the beans about soy:<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"What&#039;s the Deal With Soy? A Dietitian Breaks Down the Pros and Cons | You Versus Food | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/2lO254Ecgpo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Just like 1 + 1 = 2, eating foods rich in calcium + your body = greater likelihood of maintaining healthy bones as you age. But if the first thing that comes to mind when the topic of calcium comes up is a big ol\u2019 glass of milk, we want to emphasize that although dairy &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6415","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6415"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6415\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}