Calcium is a struggle for me, and something I really try to pay attention to, because I have severe osteoporosis. I could not tolerate dairy for years when I was an omni so I avoided it even then. I also have a hard time with calcium supplements as so many of them cause me to bloat terribly, or suffer nausea, or headaches. I have tried vegan calcium powders, liquids, pills, you name it. Right now I am trying to take about 300-500mg of calcium through supplements, and get the rest of my daily calcium needs met through diet (for me I need at least 1500mg of calcium per day as I am in surgical menopause, have osteoporosis, and am on an osteoporosis med that requires my blood calcium level to be at a certain level. So it is imperative that I get enough.
Aside from my supplement, I drink two full cups of plant milk each day. I like to rotate them. Right now I have almond and cashew milks. Sometimes it's flaxmilk, occasionally soy or rice.
Aside from that, other ways I get my calcium needs met...
figs..I eat them for a morning snack.
White beans (usually one cup)...yesterday I made pureed white bean and carrot curry soup for Mother's Day.
low oxylate leafy greens such as bok choy, broccoli, turnip greens, collard greens, kale (usually two cups per day, sometimes more and sometimes slightly less). This morning I sauteed three cups of fresh bok choy with fresh pineapple/pineapple juice and had toast with almond butter for breakfast.
blackstrap molasses. I like to add a tablespoon to hot cereal, or with my sauteed leafy greens, or in cooked vegetables, in homemade bbq sauce or Asian Stir Fry sauce, or I use it in baking bread.
tofu (I make a chocolcate banana tofu pudding in my blender, or scrambled tofu, or blend tofu, sweet potato, and nutritional yeast for a "cheese" sauce over baked potatoes or macaroni)
plant yogurts such as Daiya, SoDelicious, Silk...
I have to watch my soy intake due to being on thyroid meds, but I can still get a good bit of calcium with these other foods and plant milks like almond, cashew, flax, hemp, rice. Sometimes when I travel or do long distance hikes I bring along a single serve almond or rice milk. And when I bring my plant milk to work, I keep a small jar with a tight fitting lid and pour my plant milk in that to bring along to work in a small cooler lunch bag.
So far this is working somewhat, to get most of my calcium from food and a little from supplements. I also take a vegan D3 liquid drops from Nordic Naturals and that has kept my D blood levels in a decent range (40s to 70s). I have this tested every six months before my osteoporosis shot. When I consume low oxylate leafy greens, I make sure to have a source of vitamin c with it also, such as an orange, or strawberries, or bell pepper etc as it helps with absorption of calcium and also the iron in leafy greens (and the iron in Blackstrap molasses). Vitamin D is also crucial for calcium absorption so make sure to supplement that and get a little sun each day, but not too much. Best wishes on your pregnancy! Congratulations!
In the end, only kindness matters. - Jewel
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