Soy is a staple in plant-based diets because it is the main ingredient in many nutritious vegan foods. A vegan diet can be rich in iron, although the body absorbs iron from plant foods less well than it does from meat. If you’re raising your baby or child on a vegan diet, you want to make sure they get a wide variety of foods that provide them with the energy and vitamins they need to grow. Calcium, which is necessary for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly consumed by vegans.
A vegan diet contains only plants (such as vegetables, grains, nuts, and fruits) and foods made from plants. By choosing the suggested number of servings of calcium-rich foods per day, vegans should meet their calcium needs. Vegan diets provide calcium through dark leafy greens, cruciferous vegetables, some legumes and fortified foods. In my work, I find that some vegans don’t have a clear idea of what the best vegan sources of calcium are.
Today, as a continuation, I want to offer you 15 simple, affordable, calcium-rich vegan food combinations, and in the future, I’d love to continue the series with other nutrients as well. Tofu, tempeh, and natto, a traditional Japanese breakfast food consisting of fermented, sticky soybeans, are also good vegan sources of calcium.