Calcium is a highly important component in the human body, and the most common sources- milk, cheese, eggs, dairy items, and so on. But the downside is that most people are either vegans or allergic to some of the best food items rich in calcium. This can either be lactose intolerance, gluten intolerance or certain allergies. This way, people are inclined to calcium supplements, rather than looking for healthy vegan alternatives. Mentioned below are some calcium surrogates that are completely vegan and tolerant for everyone.

1. Leafy vegetables

Green leafy vegetables like Spinach, Cabbage, Moringa, etc. are good in calcium as well as vitamins, minerals and fiber. Also, they are low in calories and fat, that would keep you healthy in the long run. The best part is that it can be cooked and eaten in a variety of ways- salad, boiled, stir-fried, stewed, steamed, and much more.

2. Beans

There are many types of beans, available in many forms- dried, canned or frozen. But prefer not to go with the canned or frozen beans as they are not good for the health.Rather, prefer the fresh or dried beans. With around 9 health benefits, including calcium, protein, amino acids, folate and antioxidants. They are also a great item for your health as it would provide you with nutrients.

3. Nuts

Nuts are one of the top sources of plant-based proteins. Nuts like Almonds,Peanuts, Walnuts, Hazel Nuts, Pistachios, Brazil Nuts are high in calcium content. These can be eaten as snacks or added to your favorite dish to add wonders to it. Nuts also contain Omega-3 fatty acids and are good for heart health.

4. Seeds

Seeds like Poppy seeds, Chia Seeds, Pumpkin Seeds, flax, Celery, Sunflower seeds are high in calcium content and have a lot of other benefits too. They provide the body with required calcium content, energy, fiber, monounsaturated fats, polyunsaturated fats, minerals and antioxidants. Also, they can help reduce blood sugar, cholesterol and blood pressure.

5. Broccoli

Broccoli is a vegetable that belongs to the cabbage family but instead, resembles cauliflower, just in green shades instead of white. It is high in Fiber, Calcium, boosts the immune system, supports cells and tissues and improves liver health.

The food items mentioned above are among those, which are 100% vegan. Also, a small
amount of all of these provide a high amount of calcium, along with the goodness of Potassium,
Iron,Magnesium and Phosphorus.

Eat healthy, stay healthy!