The role of calcium in our body is multifunctional: it makes our heart beat, bones and teeth healthy and strong, our muscle function, our nerves transmit signals, and our hormones create.
Our body cannot produce calcium. The only source of this mineral for us is food. The body’s calcium depots are bones and teeth. To maintain constant concentrations of calcium in blood, our body uses bone tissue as a reservoir. So, it’s of vital importance to have enough bioavailable calcium in out diet.
Our bodies have a biological need for about 250-300mg of bioavailable calcium per day, meaning that our bodies can absorb and utilize it.

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Seaweed

Do you think that seaweeds have been consumed by coastal people worldwide for nothing? Due to low levels of oxalic acid and phytates, which bind calcium making it not absorbable in the body, seaweed such as kelp, wakame and hijiki is an excellent source of bioavailable calcium. For instance, in Korea, the soup miyeokguk made out of seaweed named wakame is popularly consumed by women during the pregnancy period and after giving birth. Maybe that is why people in Eastern Asia have such a low rate of osteoporosis. Moreover, seaweed is not only rich in bioavailable calcium, but it is also a pot full of other essential minerals, especially: iodine, iron, and magnesium.
Seaweed, wakame

  • Serving size: 125 mL (1/2 c)
  • Average calcium content (mg): 63
10 Vegan Sources of Bioavailable Calcium - Seaweed

Bok Choy

  • Serving size: 125 mL (1/2 cup)
  • Average calcium content (mg): 79
  • Bioavailability (%): 54

Kale

This dark leafy green from the cabbage family is a great vegan source of calcium. About 3 cups of kale would be good enough to meet your biological calcium needs.

  • Serving size: 125 mL (1/2 cup)
  • Average calcium content (mg): 61
  • Bioavailability (%): 49
10 Vegan Sources of Bioavailable Calcium - Kale

Collard Greens

Widely considered to be a healthy food, collard greens are excellent sources of calcium. If you ate 2 cups of collard greens, you would be very close to your biological needs for calcium – close but still not enough.

10 Vegan Sources of Bioavailable Calcium - Collard Greens

Broccoli

Try to include calcium-rich broccoli to your daily menu.

  • Serving size: 125 mL (1/2 cup)
  • Average calcium content (mg): 35
  • Bioavailability (%):61
10 Vegan Sources of Bioavailable Calcium - Broccoli

Chinese Cabbage

  • Serving size: 85g
  • Average calcium content (mg): 79
  • Bioavailability (%): 54
10 Vegan Sources of Bioavailable Calcium - Chinese Cabbage

Green Cabbage

  • Serving size: 75g
  • Average calcium content (mg): 25
  • Bioavailability (%): 65
10 Vegan Sources of Bioavailable Calcium - Green Cabbage

Cauliflower

  • Serving size: 62g
  • Average calcium content (mg): 17
  • Bioavailability (%): 69
10 Vegan Sources of Bioavailable Calcium - Cauliflower

Rutabaga

In Sweden and Norway, Finland and Scotland, Holland and England, people cook rutabaga in a variety of ways: roasted, baked, and boiled, as a flavor enhancer in soups, uncooked and thinly in a salad. Finns use rutabaga in most dishes that call for any root vegetable. So, go Finnish.

  • Serving size: 85g
  • Average calcium content (mg): 36
  • Bioavailability (%): 61
10 Vegan Sources of Bioavailable Calcium - Rutabaga

Radish

  • Serving size: 50g
  • Average calcium content (mg): 14
  • Bioavailability (%): 75
10 Vegan Sources of Bioavailable Calcium - Radish

Referrences

Plenteous Veg
Dairy Nutrition
Dietitians of Canada
Wikipedia

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