Lent is a time of reflection and abstinence for many Christians around the world. During this time, many people choose to give up certain foods or habits as a form of sacrifice or self-discipline.

For those who follow a vegan or vegetarian diet, it can be challenging to find calcium-rich foods that are also allowed during Lent. Calcium is an essential mineral that is important for strong bones and teeth, nerve function, and muscle contraction. Here are two calcium-rich foods that are perfect for vegans and vegetarians during Lent:.

1. Dark, Leafy Greens

Dark, leafy greens such as kale, spinach, collard greens, and turnip greens are excellent sources of calcium. One cup of cooked kale contains around 100 milligrams of calcium, while one cup of cooked spinach contains about 240 milligrams.

These greens are also packed with other vitamins and minerals, making them a nutritious addition to any meal. They can be used in salads, soups, smoothies, and many other dishes.

2. Fortified Plant Milks

Plant-based milks such as almond milk, soy milk, and oat milk can be a convenient and tasty source of calcium. Many of these milks are fortified with calcium, vitamin D, and other nutrients to make them a complete replacement for dairy milk.

One cup of fortified soy milk contains around 300 milligrams of calcium, while one cup of fortified almond milk contains around 450 milligrams. These milks can be used in cooking, baking, or simply enjoyed as a beverage.

Other Sources of Calcium

If you’re looking for more calcium-rich foods to incorporate into your Lenten diet, consider the following:.

Related Article Non-Dairy Sources of Calcium for Lent

1. Tofu

Tofu is a versatile and protein-rich food that can be used in many different dishes. One half-cup of tofu contains around 250 milligrams of calcium, making it a good source of this essential mineral.

2. Sardines

If you eat fish during Lent, sardines are an excellent source of calcium. One can of sardines contains around 300 milligrams of calcium, along with healthy omega-3 fatty acids.

3. Fortified Cereals

Many breakfast cereals are fortified with calcium, making them a convenient and easy way to get this mineral. Look for cereals that contain at least 10% of the daily recommended value of calcium.

4. Seeds

Seeds such as sesame seeds, chia seeds, and flaxseed are high in calcium. One tablespoon of sesame seeds contains around 90 milligrams of calcium, while one tablespoon of chia seeds contains around 70 milligrams.

5. Beans and Lentils

Beans and lentils are a great source of protein and many other nutrients, including calcium. One cup of cooked white beans contains around 140 milligrams of calcium, while one cup of cooked lentils contains around 40 milligrams.

Conclusion

Getting enough calcium is important for overall health, especially during Lent when certain foods may be off-limits.

By incorporating calcium-rich foods such as dark leafy greens and fortified plant milks into your diet, you can ensure that you’re meeting your daily calcium needs. Other sources of calcium such as tofu, sardines, fortified cereals, seeds, and beans can also be included in your Lenten diet. Experiment with different recipes and ingredients to find the ones that work best for you and your family.