I often heard from patients that cheese was their source of calcium. Cheese is a source of calcium, but it is also high in saturated fat; and a women's risk of heart disease increases after menopause. A diet high in fiber-rich foods can help lower the risk of many chronic diseases including heart disease, and fiber is only found in plants. To better inform myself and my patients, I delved into the world of plant-based sources of calcium.
Whether you want to increase your plant intake or only eat plants, it is important to eat a well balanced diet to obtain the essential nutrients necessary for strong and healthy bones such as calcium, magnesium, potassium, vitamin K, phosphorus, omega-3 fatty acids, and antioxidants. The big exception is vitamin D, which can be obtained through sunlight exposure, from fortified foods, and supplements.
Nutrients for Bone Health
Calcium is essential for strong bones and teeth, and the foods listed later in this post focus on calcium. Magnesium supports bone health and many plant-based foods are excellent sources and include nuts and seeds, whole grains, legumes (beans and lentils), and leafy greens. Potassium can reduce calcium loss from bones and is found in leafy greens and other vegetables, fruits, and legumes. Vitamin K also helps bone health and is found in dark green vegetables and some fruits. Vitamin K is essential for blood clotting and can affect the blood thinning medication Coumadin (warfarin). Phosphorous works closely with calcium to build strong bones and teeth and is found in nuts and seeds, whole grains, and legumes.
Chronic inflammation can negatively affect bone density and contribute to conditions like osteoporosis. Omega-3 fatty acids have anti-inflammatory properties that help counteract this effect and promote better bone health. Plant sources of omega 3 fatty acids include flaxseeds, chia seeds, walnuts and even leafy greens but in a small amount. Supplementation may be appropriate. Algal oil, which is derived from various species of algae and is a rich source of essential omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Eat the Rainbow
Antioxidants are compounds that protect your cells from oxidative damage caused by free radicals. Excessive oxidative stress can cause the the bone tissue to break down faster than it is rebuilt. A diet high in processed foods can contribute to excessive oxidative stress as can physical inactivity and smoking. Antioxidants work by neutralizing free radicals and examples of some antioxidants include vitamin C (fruits and vegetables), vitamin E (nuts and seeds), beta-carotene (sweet potatoes and other colorful fruits and vegetables), flavonoids (tea, oranges, and berries), and resveratrol (grapes). The best way to obtain the benefits of antioxidants is through a varied and balanced diet rich in whole, nutrient-dense foods and not through supplementation.
This is a lot of information, but it demonstrates that foods have different nutrient profiles so it is essential to eat a variety (eat a rainbow) and try to include dark green vegetables daily because they are powerhouses of nutrients including calcium. Not all plant foods are good sources of calcium but can be great sources of other nutrients needed for overall health.
The list below is to help build awareness of calcium-rich plant foods. Serving sizes are included so you can get an idea of the calcium content and daily value (%) of calcium of a food; they are not meant to be restrictive.
Calcium-Rich Plant Foods for Bone Health
Dark green leafy vegetables (non-starchy vegetables)
Powerhouse for bone health. Non-starchy vegetables are very low in calories and including +3 servings of the dark green leafy vegetables daily can provide a good portion of your calcium along with other important nutrients.
Kale: 1 cup raw = 53 mg (daily value 4%); 1/2 cup cooked = 180 mg (daily value 14%)
Collard greens: 1 cup raw = 84 mg (6%); 1/2 cup cooked = 165 mg (13%)
Dandelion greens: 1 cup raw = 103 mg (8%); 1/2 cup cooked = 107 mg (8%)
Spinach (high in oxalates): 1 cup raw = 30 mg (2%); 1/2 cup cooked = 122 mg (9%)
Turnip greens: 1 cup raw = 105 mg (8%); 1/2 cup cooked = 100 mg (8%)
Broccoli rabe: 1 NLEA serving cooked (about 1 cup) = 100 mg (8%)
Beet greens (high in oxalates): 1 cup raw = 44 mg (3%); 1/2 cup cooked = 92 mg (7%)
Watercress: 1 cup raw = 41 mg (3%); 1/2 cup cooked = 89 mg (7%)
Bok Choy: 1 cup raw = 74 mg (6%); 1/2 cup cooked = 79 mg (6%)
Swiss Chard (high in oxalates): 1 cup raw = 18 mg (1%); 1/2 cup cooked = 51 mg (4%)
Arugula: 1 cup raw = 32 mg (2%)
Escarole: 1/2 cup cooked = 31 mg (2%)
Chinese (Napa) Cabbage: 1/2 cup raw shredded = 29 mg (2%)
Savoy Cabbage: 1/2 cup raw = 12 mg (1%); 1/2 cup cooked = 28 mg (2%)
Endive: 1 cup raw = 26 mg (2%)
Note: Avoiding or minimizing high oxalate foods may be recommended by your health care provider for certain conditions. Otherwise, include them as part of your diet because they offer many important nutrients, but don't rely on them as a main source of calcium and don't eat them in excess. Certain methods of cooking, such as steaming, can decrease oxalate levels. Visit bone health page for more information
Other non-starchy vegetables
Okra: 1/2 cup cooked = 70 mg (5%)
Broccoli: 1/2 cup cooked, chopped= 38 mg (3%)
Brussel sprouts: 1/2 cup cooked = 34 mg (3%)
Fennel bulb: 1/2 cup raw, sliced = 22 mg (2%)
Carrots: 1/2 cup raw, chopped = 21 mg (2%); cooked, slices = 23 mg (2 %)
Celery: 1/2 cup raw, chopped = 20 mg (2%)
Starchy vegetables
These vegetables are concentrated sources of carbohydrates and higher in calories than non-starchy vegetables. They are excellent sources of fiber and are part of a well-balanced diet.
Butternut squash: 1/2 cup cooked, cubed = 42 mg (3%), 1/2 cup mashed = 49mg (2%)
Sweet potato: 1 medium cooked = 43 mg (3%)
Acorn Squash: 1/2 cup cooked, cubed = 23 (2%), 1/2 cup mashed = 32 mg (2%)
Parsnips: 1/2 cup cooked, cubed = 29 mg (2%), 1/2 cup mashed = 39 mg (3%)
Turnips: 1/2 cup cooked, cubed = 26 mg (2%), 1/2 cup mashed = 37 mg (3%)
Pumpkin: 1/2 cup cooked, mashed = 18 mg (1%)
Fruits
Grapefruits: 1 fruit = 68 mg calcium (5%)
Oranges: 1 fruit = 60 mg (5%)
Papayas: 1 cup mashed = 46 mg (4%)
Blackberries: 1 cup = 44 mg (3%)
Dried figs: 2 pieces = 65 mg (6%)
Dried fruits are high in sugar but in small amounts make a great snack and addition to salads. Orange juice is fortified with calcium and vitamin D, but it is high in sugar.
Plant proteins: Legumes
Soy products:
Tofu: 3 oz = 125 mg (10%)
Tempeh: 3 oz = 60 mg (5%)
Edamame: 1 cup = 98 mg (8%)
Northern beans: 1/2 cup = 70 mg (6%)
Navy beans: 1/2 cup = 62 mg (6%)
Black beans: 1/2 cup = 50 mg (4%)
Pinto beans: 1/2 cup = 50 mg (4%)
Cannellini beans: 1/2 cup = 40 mg (4%)
Chickpeas (garbanzo): 1/2 cup = 40 mg (4%)
Kidney beans: 1/2 cup = 40 mg (4%)
Black eyed peas: 30 mg (2%)
Whole grains
Amaranth: 1/2 cup cooked: 58 mg (4%)
Farro: 1/2 cup cooked: 20 mg (2%)
Quinoa: 1/2 cup cooked: 16 mg (1 %)
Nuts and Seeds
Whole food plants are naturally low in calories with the exception of nuts and seeds, which are very nutritious and contain healthy fats, but are also calorie dense and can lead to weight gain so limit to a handful.
Almonds: 1/4 cup = 60 mg (5%)
Walnuts: 1/4 cup = 20 mg (2%)
Pistachios: 1/4 cup = 30 mg (2%)
*Brazil nuts: 2 nuts = 16 mg (1 %).
*Brazil nuts contain calcium: 1/4 cup = 53 mg but consuming too many brazil nuts can lead to selenium toxicity so limit to two or less and not on a daily basis.
Chia seeds: 2 tablespoons = 132 mg (10%)
Flax seeds: ground: 2 tablespoons = 30 mg (2%)
Hulled/Shelled Hemp seeds: 3 tablespoons = 19 mg (2%)
Sesame seeds: 1 tablespoon = 88 mg (7%)
Sunflower seeds: 1/4 cup hulled = 20 mg (2%)
Pumpking seeds (pepitas): 1/4 cup = 20 mg (2%)
Tahini paste (sesame): 1 tablespoon = 64 mg (5%)
Almond butter: 2 tablespoons = 60 mg (5%)
Peanut butter: 2 tablespoons = 18 mg (2%)
Spices and Herbs
I generously use spices and herbs in my cooking. They add a complex depth and flavor, and as a result I use less salt for flavoring. The amounts below are not a standard serving size but do reflect the amount I may add to my recipes.
Parsley: 1 cup fresh = 83 mg (6%); 1 tablespoon dried = 18 mg (1%)
Basil: 1 cup fresh = 44 mg (3%); 1 tablespoon dried = 47 mg (4%)
Oregano: 1 tablespoon dried = 48 mg (4%)
Celery Seed: 1 teaspoon = 35 mg (3%) *
Poultry seasoning: 1 teaspoon = 44 mg (3%) **
Fennel seed: 1 teaspoon = 24 mg (2%)
*Celery seed has a strong flavor. I often use this spice in soups instead of fresh celery. Celery seed and celery salt are not the same. Celery seed does not contain salt.
**Poultry seasoning is a blend of sage, thyme, rosemary, marjoram, nutmeg, and black pepper. Use it as a seasoning for root vegetables.
Fortified plant milks
Many of the plant based milks (soy, almond, coconut, oat, cashew, and hemp) are fortified with calcium and vitamin D and amounts can differ based on the brand. The calcium content may vary from around 250 mg to 450 mg per cup. They are considered processed foods with soy milk being the least processed.
This post is about nutrients that support bone health, but there are other very important factors that affect bone health including incorporating weight bearing activities, avoiding excess alcohol, quitting smoking, and consuming a low salt diet.
Visit https://www.pcrm.org/health-topics/healthy-bones for more information on keeping bones healthy with a plant-based diet.
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