As more and more people become aware of the environmental impact of the dairy industry and the health benefits of a plant-based diet, vegan milk alternatives have become increasingly popular. One of the concerns that people often have when switching to vegan milk is whether they will be getting enough calcium to meet their daily nutritional requirements.
Calcium is an essential mineral that plays a critical role in maintaining strong bones and teeth, and it is important to ensure that you are getting enough of it in your diet, regardless of whether you consume dairy or plant-based milks. Fortunately, many vegan milk alternatives are a good source of calcium, and they are easy to make in your own kitchen.
Almond milk is a popular vegan milk alternative that is rich in calcium. One cup of homemade almond milk contains approximately 300 milligrams of calcium, which is roughly 30% of the daily recommended intake for adults. Almonds themselves are also a good source of calcium, with one ounce (28 grams) containing around 75 milligrams of calcium.
Soy milk is another vegan milk alternative that is high in calcium. One cup of homemade soy milk contains approximately 250 milligrams of calcium, which is about 25% of the daily recommended intake for adults. Soybeans themselves are also a good source of calcium, with one cup (172 grams) containing around 175 milligrams of calcium.
Oat milk is a popular vegan milk alternative that is easy to make at home. One cup of homemade oat milk contains approximately 100 milligrams of calcium, which is roughly 10% of the daily recommended intake for adults. While this is lower than the calcium content of almond milk or soy milk, oat milk is still a good source of calcium.
It is important to note that not all vegan milk alternatives are high in calcium. For example, rice milk and coconut milk are typically low in calcium. However, If you're concerned about whether your vegan milk contains enough calcium, there are also options available to fortify your own plant-based milk at home.
One such option is "Fortify Me," a mixed food blend that contains a combination of essential vitamins and minerals, including calcium, that can be added to your homemade plant milk. This blend can help ensure that you are meeting your daily nutritional requirements, even if your plant-based milk is not naturally high in calcium.
By choosing to consume plant-based milk alternatives and taking steps to ensure that you are getting enough calcium, you can support your health and well-being while also contributing to a more sustainable food system. With so many delicious and nutritious vegan milk options available, there's never been a better time to make the switch to plant-based milk!
If you're someone who enjoys plant-based milk and wants to make it fresh at home, check out the Milky Plant machine. It's a convenient and easy way to enjoy your favorite plant-based milk without the hassle of traditional methods.