This is the second entry in my new Vegan Nutrient collage series, (check out the first post here), and I figured the simplest way to go about this series would be in order of the most asked questions new vegans get, (and most asked questions new vegans are bound to have).
That’s why this entry, is focusing on calcium.
We definitely have no need to consume cow’s milk (or sheep, or goat), and with all the terrible side effects, why would you want to?
Not to mention, it’s an unnecessary and cruel industry. Seriously, why would you willingly fund such horrors?
Starting from the top left corner, going clockwise:
- Tahini 325mg
- Fortified Non-Dairy Milk 200-300mg (depending on which kind)
- Seasame Seeds 280mg
- Tempeh 215mg
- Almonds 200mg
- Tofu 150mg
- Seitan 142mg
- Figs 120mg
- Oranges 50-60mg (depending on size)
- Blackberries 40mg
- Black Beans 294mg
- Kidney Beans 263mg
- Chickpeas 210mg
- Soy White Beans 175mg
- Romano Beans 160mg
- Navy Beans 125mg
- Collard Greens 350mg
- Turnip Greens 250mg
- Spinach 230mg
- Kale 180mg
- Bok Choy 158mg
- Broccoli 95mg
These are in no way the only plant based sources of calcium, but they are the Top 22 that have the most calcium in them (per 1 cup).
With only needing 1,000mg/day of calcium, you can see how easy it is to meet your daily requirements with plant foods.
I hope you found this collage helpful, whether you’re a new vegan or veg-curious.
Next month, I’ll be talking about vegan sunscreens.
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