When you adopt a plant-based diet, many people assume it is difficult to get enough protein or get enough calcium, as these are traditionally assumed to come from animal sources. However, there are many plant-based calcium options which are a better, more extractable source of the mineral than dairy, and which are easily incorporated as part of a healthy diet.
These little seeds sure pack a punch when it comes to calcium content, acting as an impressive source of this essential mineral. Although you may not be inclined to enjoy a handful of sesame seeds plain, adding them into salads, toasting them to put on top of soups, and tossing into stir-fires are all great ways to add them into your regular diet. You may be also excited to learn that tahini is made from sesame seeds! This delicious creamy seed butter is a staple ingredient of hummus, but is also perfect to enjoy on your toast, in sauces and dressings, or even by the spoonful! Be sure to add these seeds to your weekly vegan food kit list!
Tofu and soy sometimes get a bad rap, but the reality is, that when you enjoy organic tofu with no added ingredients, it is incredibly high in calcium. It is also a phytoestrogen, making it beneficial for women and can make a great addition to your daily healthy lunch delivery service, enjoyed on the side of your meal.
As if there aren’t enough reasons to up your dose of leafy green vegetables, high calcium content is another great benefit to these nutrient rich vegetables. Kale, spinach, collard greens, and rainbow chard all taste delicious and are loaded with calcium. Their antioxidant content makes them great for detoxifying the body, and they are rich in many other vitamins and minerals, including magnesium, Vitamin K, Vitamin E, and your stress-busting B vitamins. Eat them in a salad or add them to cooked recipes such as stir-fries, soups, or stews, and get an extra boost of greens. In fact, the popular Asian stir-fry ingredient Bok Choy is one of the better sources of calcium when it comes to greens and is a perfect option to add as a side dish to your vegan prepared meals. You’ll also be happy to know that you will regularly see a variety of greens pop up in Savor Living’s meal subscription service to make sure you can get an adequate amount of bone-friendly calcium.
Don’t think that this is just a plain veggie meant to only be enjoyed slathered in cheese sauce. Instead, it is packed with calcium, B vitamins, fibre and antioxidants. It is indeed a nutrition powerhouse, and much of these minerals and vitamins are reserved when you enjoy it raw, maximizing its enzyme content. Cooking vegetables causes some of the micronutrients to be lost, so choose raw whenever you can, and if you are cooking, opt to just blanch or lightly steam the vegetables instead.
If you are ready to try some of these exciting, calcium rich foods, sign up today for your vegan home delivery. Savor Living incorporates healthy, plant-based foods into your vegetarian prepared meals and offers a vegan meal delivery to your Toronto home!