Not all calcium that we consumed with food is actually absorbed in our body. Even if foods have very high calcium content, it doesn’t necessarily mean that calcium is bioavailable. Phytic acid and oxalic acid, found naturally in some plants, bind calcium forming water-insoluble substances that inhibit its absorption. Prime examples are: spinach, collard greens, sweet potatoes, rhubarb, and beans.

Recent studies suggest that vegans and vegetarians had lower bone densities and are at greater risk of osteoporosis and fractures because most vegan sources of calcium have a much lower bioavailability than dairy. Often, a vegan diet doesn’t match the recommended daily calcium intake. See what else you can add to your daily menu to keep calcium level in your body in a good standing.

1. Whole wheat bread

  • Serving size: 28g (1 slice)
  • Average calcium content (mg): 20
  • Bioavailability (%): 82

2. Wheat bran cereal

  • Serving size: 28g
  • Average calcium content (mg): 20
  • Bioavailability (%): 38

3. Almonds

  • Serving size: 125 mL (1/2 cup)
  • Average calcium content (mg): 206
  • Bioavailability (%):21

4. Sesame seeds

  • Serving size: 125 mL (1/2 cup)
  • Average calcium content (mg): 89
  • Bioavailability (%): 21

5. Beans, white

Rice and beans is a daily food for many people in many countries.

  • Serving size: 110g
  • Average calcium content (mg): 113
  • Bioavailability (%): 22

6. Tofu

Originated in China about 2,000 years ago, tofu is made by coagulating soy milk and then pressing the resulting curds into soft white blocks.

It is a widely used component in East Asian and Southeast Asian cuisines. There are many different varieties of tofu that can be used in savory and sweet dishes.

  • Serving size: 126g
  • Average calcium content (mg): 258
  • Bioavailability (%): 31

7. Prunes and raisins

1 cup of prunes contains about 100 mg of calcium, or 10% of the recommended daily consumption. Recent studies suggest that eating prunes is linked to higher bone density. However, it’s not only because of calcium, prunes and raisins also contain high amounts of polyphenols, which are important for bone health.

References

https://www.dairynutrition.ca/nutrients-in-milk-products/calcium/calcium-and-bioavailability

http://plenteousveg.com/vegan-sources-calcium/#calcium-bioavailability

http://plenteousveg.com/vegan-sources-calcium/

http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Calcium/Food-Sources-of-Calcium.aspx

https://en.wikipedia.org/wiki/Calcium#Nutrition

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