During the Lenten season, many individuals choose to adopt a plant-based diet by eliminating or reducing the consumption of animal products.

While this can have numerous health benefits, it’s important to ensure that the diet remains balanced and includes essential nutrients like calcium. Calcium is a vital mineral with various functions in the body, including maintaining strong bones and teeth, supporting muscle function, and facilitating nerve transmission.

Fortunately, there are several plant-based sources of calcium that can be incorporated into a Lenten diet.

1. Leafy Greens

Leafy green vegetables such as kale, spinach, collard greens, and bok choy are excellent sources of calcium.

For instance, one cup of cooked collard greens can provide about 266 milligrams of calcium, which is approximately 20-30% of the recommended daily intake for adults. Including a variety of leafy greens in salads, soups, stir-fries, or smoothies can help meet your calcium needs during Lent.

2. Soy Products

Soy products such as tofu, tempeh, and soy milk fortified with calcium are valuable sources of this mineral. A half-cup of tofu can offer up to 434 milligrams of calcium.

However, it’s essential to choose calcium-fortified soy products, as the natural calcium content in unfortified soy products may vary. Incorporating tofu or tempeh into stir-fries, sandwiches, or curries can contribute significantly to your calcium intake.

3. Seeds and Nuts

Seeds and nuts are not only tasty snacks but also rich sources of various essential nutrients, including calcium.

For instance, a quarter cup of sesame seeds provides about 351 milligrams of calcium, which is approximately one-third of the recommended daily intake. Similarly, almonds, Brazil nuts, and chia seeds are also excellent sources of plant-based calcium. Adding a sprinkle of seeds or a handful of nuts to salads, yogurts, or smoothies can boost your calcium intake.

4. Legumes

Legumes, such as lentils, chickpeas, and white beans, are not only high in protein and fiber but also contain calcium. For example, a cup of cooked white beans contains around 191 milligrams of calcium.

Lentils and chickpeas also provide moderate amounts of calcium. Including legumes in stews, salads, or as a base for plant-based burgers can help increase your calcium levels during Lent.

5. Fortified Plant Milks

A variety of plant-based milks, including almond milk, oat milk, and rice milk, are now commonly fortified with calcium to provide an alternative to dairy milk.

Check the labels to select brands that offer at least 120 milligrams of calcium per 100 milliliters. These fortified plant milks can be consumed on their own, as a replacement for dairy milk in recipes, or combined with cereals and smoothies to boost calcium intake.

Related Article Non-Dairy Sources of Calcium for Lent

6. Amaranth

Amaranth is an ancient grain that has gained popularity in recent years due to its numerous health benefits. Besides being gluten-free and rich in protein, amaranth is also a good source of calcium.

One cup of cooked amaranth can provide approximately 115 milligrams of calcium. Incorporating amaranth into salads, porridges, or baking recipes is a great way to add calcium to your Lenten diet.

7. Algae and Sea Vegetables

Algae and sea vegetables, such as nori, kombu, and wakame, are not only excellent sources of iodine but also provide calcium. For example, one tablespoon of dried wakame seaweed offers approximately 126 milligrams of calcium.

These seaweeds can be added to soups, stir-fries, or sushi rolls to enhance both the flavor and nutritional profile of your meals during Lent.

8. Oranges

While not commonly associated with calcium, oranges and other citrus fruits can contribute to your daily calcium needs. One medium-sized orange contains around 52 milligrams of calcium.

Additionally, citrus fruits are rich in vitamin C, which aids in calcium absorption. Enjoying an orange as a snack or incorporating citrus fruits into salads or smoothies can provide a refreshing and calcium-rich addition to your Lenten meals.

9. Edamame

Edamame, young soybeans, are not only a popular appetizer but also a nutritious source of calcium. One cup of cooked edamame offers approximately 98 milligrams of calcium.

Enjoying edamame as a snack or incorporating them into salads, stir-fries, or soups can provide a boost of both protein and calcium to your Lenten diet.

10. Figs

Figs are a sweet and nutritious fruit that also contain calcium. Two medium-sized dried figs provide approximately 65 milligrams of calcium. Additionally, figs are a good source of fiber and various antioxidants.

Enjoying dried figs as a standalone snack or adding them to oatmeal, yogurt, or salads can provide a calcium-rich treat during Lent.

Incorporating Plant-Based Calcium Sources Into Your Lenten Diet

It’s important to ensure that you consume an adequate amount of calcium while on a plant-based Lenten diet.

By incorporating a variety of plant-based calcium sources into your meals and snacks, you can meet your nutritional needs without relying solely on dairy or animal products. Including leafy greens, soy products, seeds and nuts, legumes, fortified plant milks, amaranth, algae and sea vegetables, oranges, edamame, and figs can help ensure that your Lenten diet remains balanced and nutritious.