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Five Vegan Sources Of Calcium To Keep Your Teeth Healthy

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You probably already know that calcium is important for your dental health, but do you know which foods are the best sources of this mineral? As a vegan, you don't eat some of the high-calcium foods, such as milk and seafood, that other people depend on for calcium. Don't let your dental health suffer as a result of your dietary choices. Including these five calcium-rich foods in your meal plans, along with regular trips to the dentist, will help ensure your teeth stay strong and cavity-free.

White beans

One cup of white beans contains 191 milligrams, or 19% of the daily value of calcium. These versatile beans taste great when combined with rice in a traditional rice-and-beans dish. They're also a great source of protein, so they'll leave you feeling full and satisfied.


One half cup of boiled okra contains 61.6 milligrams, or 6% of the daily value of calcium. This is a pretty small serving, so you'll likely enjoy more than one serving in a meal. Okra is a mild-flavored vegetable that is pretty easy to find in North American grocery stores. It's also often sold frozen. Though commonly boiled, it's also delicious when coated lightly in bread crumbs and fried.

Collard Greens

Collard greens are tough when they are raw, so they're generally served cooked. One cup of these cooked greens contains a whopping 266 milligrams, or 27% of the daily value of calcium. You can make a traditional southern dish by boiling collards in vegetable stock, or toss a few in stir fries to add texture and flavor.


Dried figs are more than just a sweet treat. Each fig contains 9 milligrams, or 2% of the daily value of calcium. Enjoy five or six dried figs as a morning snack, and you'll be well on your way towards meeting your calcium requirements for the day. Just make sure you brush your teeth soon after eating figs, since they're sugary.


Spinach is a true powerhouse vegetable, offering 244 milligrams, or 24% of the daily value of calcium in each 1-cup serving. This mildly flavored green appeals even to those who hate stronger tasting greens like collards. Toss a cup in your morning smoothie – you won't even taste it. Add it to salads and wraps, too.

If you want your teeth to stay healthy and strong, it's important to keep your intake of calcium up. Include the foods above in your regular meal plans, and you should have no trouble meeting your calcium needs on a vegan diet.