Tofu, made from soybeans, is a versatile and excellent source of calcium. It can be used in various dishes such as stir-fries, curries, and salads.
Leafy Greens
Dark leafy greens like kale, collard greens, turnip greens, and bok choy are rich in calcium. Incorporate them into salads, soups, smoothies, or sauté them as a side dish.
Almonds
Almonds are not only a good source of protein and healthy fats but also contain calcium. Enjoy them as a snack, or use almond butter as a spread or in recipes.
Sesame Seeds and Tahini
Sesame seeds and tahini (sesame seed paste) are high in calcium. Sprinkle sesame seeds on salads or toast, and use tahini in dressings, dips, or as a spread.
Fortified Plant Milks
Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium. Check the labels to ensure they provide adequate calcium content.
Fortified Tofu Products
Some tofu products are fortified with calcium to enhance their nutritional value. Look for tofu labeled as "calcium-set" or "high-calcium tofu" to increase your calcium intake.
Fortified Foods
Various fortified foods, such as breakfast cereals, plant-based yogurts, and fruit juices, may contain added calcium. Check the labels to find fortified options suitable for vegans.