Where Vegans Get Their Calcium
There’s a widespread misconception that cows’ milk is a good source of calcium for humans, but the milk produced by a cow is tailored to her baby’s needs, not ours – and drinking milk intended for a calf is not only cruel but also unhealthy.
The Harvard Nurses’ Health Study found that those who drink two or more glasses of cows’ milk a day are at a higher risk of breaking hips and arms than those who drink one glass or less. In addition, people who get their calcium from cows’ milk tend to retain less of it than those who get it from plants.
So, if you’re looking for healthy, animal-friendly sources of calcium, try these instead:
1. Firm Tofu
In addition to being rich in protein, 100 grams of tofu can supply as much as 350 milligrams of calcium. Add tofu to a curry or stir-fry or scramble it into shakshuka.
2. Vegan Milks
There are so many vegan milks on the market today, and many of them are a rich source of calcium. Find a fortified version of your favourite milk and you’ll get up to two-thirds of your recommended daily calcium intake from two cups.
3. Black-Eyed Beans
These calcium-rich beans are ideal to add to any meal, so dish up a cup of them alongside your go-to lunch for 370 milligrams of calcium.
4. Kale
A crisp, refreshing, and fibre-packed 3 1/2 cups of chopped kale salad will give you 305 milligrams of calcium. If you don’t fancy a salad, try making kale crisps for a healthy snack.
5. Sesame Seeds
Snack on 60 grams of these seeds to get 585 milligrams of calcium. Tahini, a ground sesame-seed paste, is a key ingredient in houmous – so get dipping!
6. Cannellini Beans
One tin of cannellini beans will give you 120 milligrams of calcium and a significant amount of iron. You can stick them into a bean chilli, whip up a bean-based vegan mac and cheese, or blend them into a delicious soup.
7. Seaweed
Depending on the type, seaweed can pack up to 10 times more calcium than cows’ milk. Keep an eye out for nori sheets so you can try your hand at homemade sushi, or load up on dried seaweed to pop into your salads and stir-fries.
Why Vegan?
Cows raised to produce milk may spend their entire lives standing on concrete floors, which can make them lame, and commonly suffer from painful udder inflammation and other health conditions. Workers take their calves away within a couple of days of birth, causing devastating grief and anguish to both mother and baby.
All animals reared for food suffer. Females are repeatedly forcibly impregnated. Babies are torn away from their mothers, mutilated, and kept in filthy and severely crowded conditions resulting in numerous health problems.
There are so many delicious and healthy plant-based options available that going vegan is easier than ever. Order our free vegan starter kit to get more tips from PETA on making the switch.
