Calcium and Protein Sources for Vegans
February 15, 2022
Veganism is the new and most upcoming lifestyle choice. Its origin dates back to the year 1944 where a small group of vegetarian people left the Leicester Vegetarian Society in England to form the Vegan Society.
The Vegan society believes in a lifestyle that attempts to exclude all forms of animal cruelty and exploitation, be it food, clothing, or any other purpose.
They choose not to consume any kind of products derived from animals be it dairy, eggs, honey, or meat.
A vegan diet only includes plants, vegetables, fruits, seeds, grains, nuts, and other foods made from plants.
It is very important to plan and follow a well-balanced vegan diet or else one could miss out on essential nutrients such as calcium, protein, iron, and vitamin B12.
There are many questions with respect to nourishment that arise when one speaks about adopting the vegan lifestyle. The primary concern is with respect to protein and calcium because both these nutrients are predominantly found in animal and dairy products which are eliminated from a vegan diet as per principle.
Protein and calcium both are extremely vital nutrients essential for carrying out multiple metabolic functions.
Protein, also called the building blocks of life is essential for growth, maintenance, and repair; following by assisting multiple biochemical reactions that take place in the body; it also helps in balancing body fluid, provides structure, and acts as a secondary source of energy. Milk, dairy products, egg, and meat are very important sources of good quality protein.
Calcium is an essential micronutrient that makes our bones and teeth. It also helps in carrying out various other metabolic functions. Calcium is an important mineral that facilitates blood clotting, contraction of muscles, and the heart. It is a key element associated with vitamin D regulation in our body. Rich sources of calcium include dark green leafy vegetables, milk, cheese, and other dairy foods, poppy seeds, sesame seeds, almonds, figs, fish (sardines and salmon), and whey protein.
However, for vegans, all these sources need to be substituted along with regular plant-based protein and calcium food sources.
The list includes:
-Vegan milk: Soy milk, almond milk, coconut milk, rice milk, cashew milk, oat milk, hemp milk, hazelnut milk, sesame milk, banana milk (Mooala’s Banana Milk), Pistachio Milk, Flaxseed milk, Macadamia milk.
-Alternatives to Butter: coconut oil, olive oil, avocados, ripe banana
-Dairy-free ice cream, dairy-free yogurt
-Vegan sour cream
-Dark Green leafy vegetables like kale, cabbage, okra, broccoli, and collard greens.
-Sesame seeds and tahini
-Tofu
-Pulses (chickpeas, white beans, lentils, red beans)
-Dried fruits such as raisins, prunes, figs, almonds, and dried apricots
-Fortified unsweetened soy, rice, and oats drinks, and breakfast cereals.
