Calcium is an essential mineral that helps build and maintain strong bones and teeth. A plant-based diet can provide adequate calcium, but it requires careful planning.

Plant-Based Sources of Calcium

• Fortified plant-based milk such as soy, almond, and oat milk
• Tofu made with calcium sulfate
• Leafy greens such as kale, collard greens, and bok choy
• Calcium-set tofu
• Fortified plant-based yogurt
• Fortified plant-based cheese
• Fortified breakfast cereals
• Beans and lentils
• Nuts and seeds
• Calcium-fortified orange juice

It is important to note that some plant-based foods contain oxalates, which can bind to calcium and decrease its absorption. These foods include spinach, beet greens, and Swiss chard. However, this does not mean that they should be avoided altogether. Including a variety of calcium-rich foods in your diet can help ensure adequate calcium intake.

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