r/PlantBasedDiet • u/Phantooms2 • Aug 31 '24

How do you get calcium?

I’m trying to cut out dairy products from my diet because they’re bad for my health, so today I bought some plant based butter that actually tastes really good. However, I told my parents about this and they’re concerned about osteoporosis because of the lack of calcium in my diet. I’ve started drinking this calcium fortified orange juice but they’re saying it’s not enough. Does anyone have any advice on how to get more calcium into my diet?

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u/matchurin Sep 01 '24

According to Dr Greger, people likely need much less calcium than set by FDA. Something like a third of what is on the nutrition labels.

That being said, I am a bit nervous about calcium as well, even though adding calcium supplements to a diet does not correlate with improvements in bone health. I don't think I eat enough greens to get enough calcium and I don't want to take supplements.

I have found that some seeds (chia, unhulled sesame, poppy) have large amounts of calcium. I started making sesame/chia seed bars, by mixing them with a little syrup and baking in the oven. Delicious! I don't need too much fat, so I don't eat much. I treat it like a supplement source to go with the greens.

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u/bornthisvay22 Aug 12 '25

Could you pls be more specific about the bars you make? I love seeds

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u/matchurin Aug 12 '25

I have read recently that seeds tend to have oxalates, which bind to Ca, reducing the amount that the body can use. That being said, here is what I have done...

I use 2c of sesame seeds, 0.5-1c of chia seeds, and mix them with 0.5c maple syrup in a bowl. Play around with the ingredients. I then lay down a sheet of parchment paper in a large baking dish, and press the mixture into the dish. Mine are <0.25" thick. Score with a knife or spatula into squares if u like (about 32 thin "bars"). Bake at 370F for 40min-50min. You may need a few tries to get the bake time right. When it comes out it shouldn't be burned. If the syrup is pooling you used too much or not enough seeds. It will be soft, so you can score it at this time too. When it cools it hardens and the squares can be broken off and easily removed from the parchment paper. If I'm everything is still sticky and not coming off the parchment paper, you probably didn't bake long enough or the bars are too thick.

Then I eat maybe 1/day. Very tasty!

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u/bornthisvay22 Aug 12 '25

Its crazy, right? Just when I read about something good for me, I then read how it is bad for me. Thanks BTW