Vegetal Calcium

Definition

Calcium from plant-based foods such as leafy green vegetables, dried fruits, legumes, and oilseeds, with variable bioavailability depending on the presence of antinutrients.

How it works

Vegetal calcium can be well absorbed (45-65% for broccoli, cabbage) or poorly absorbed depending on the content of oxalates or phytates (spinach, sorrel). Leafy green vegetables like broccoli, kale, and Chinese cabbage are excellent sources of highly absorbed calcium. Almonds, calcium-set tofu, and cruciferous vegetables offer a calcium quality comparable to milk. To optimize the absorption of vegetal calcium, it is necessary to consume a variety of sources and maintain an adequate energy intake.

Role

Provide bioavailable calcium from plant-based foods to support bone health.

Examples

• Steamed broccoli (100 g = 60 mg)
• Kale (100 g = 150 mg)
• Calcium-set tofu (100 g = 350 mg)
• Almonds (30 g = 75 mg)
• Bok choy (100 g = 105 mg)

Recommendations

Regularly consume leafy green vegetables and calcium-set tofu for a plant-based intake. Avoid concentrating calcium in oxalate-rich foods. Combine several plant-based sources to reach the recommended daily intake.

Key takeaway

The calcium from certain plant-based sources like broccoli and tofu is well absorbed and effectively contributes to bone health.

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