Vegans should eat foods that are high in calcium and/or use a calcium supplement.
If you are a vegan and can’t include milk in your diet, then calcium is one nutrient your body will miss. Try kale, orange or soy milk for a healthy calcium supply. Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake. Although lower animal protein intake may reduce calcium losses, there is currently not enough evidence to suggest that vegans have lower calcium needs.
Vegans should eat foods that are high in calcium and/or use a calcium supplement. Calcium keeps bones and teeth healthy and strong, and around 1,000 mg of calcium per day is advisable for those aged between 19 and 50. It’s the equivalent of about three glasses of milk, but for vegans, there can be more options.
This green vegetable has 180 mg of calcium in only one cup so when you were told to eat your greens as a child, your mother was actually thinking about your teeth and bones.
Vegetarians can get the calcium they need from milk. Depending on the type of vegetarian you are different sources of milk will be appropriate. Vegetarians who consume dairy products can drink and use cow-based milk to provide them with a rich source of calcium.
As if you needed even more healthy incentive to eat your greens, turns out a cup of raw kale is loaded with a full 90 mg of calcium. That means a 3.5-cup kale salad provides even more of the bone-builder than a one-cup glass of milk.
The next time you whip up a salad, consider throwing in a few handfuls of arugula just one cup is loaded with 125 mg of calcium. At three cups, a full salad would pack close to 400 mg.
Tofu is made from soybeans and is generally used as a significant source of protein for vegetarians. Tofu is flavorless in its natural form and it will take on the flavor of whatever it is cooked with. A half a cup of tofu contains vitamin D and 100 mg of calcium. Tofu that has been enriched with calcium contains up to 350 mg, which provides you with a third of the amount of calcium you need in your day.
Almonds are considered a healthy snack because they have heart healthy benefits and they provide significant amounts of protein. Almonds also provide a quality source of calcium. Every half cup of almonds contains about 175 mg of calcium. Almonds can be added to meals or can be eaten by themselves as a snack to keep your energy levels up throughout the day.
An eight-ounce serving of plain, low-fat yogurt has 415 mg of calcium besting its dairy cousin, milk and racking up 42 percent of your recommended daily intake of the nutrient.
There are some dark green leafy vegetables that can provide you with a significant source of calcium. Calcium-rich vegetables include kale, spinach, broccoli, Swiss chard, bok choy and mustard greens, notes Keeping Kids Healthy website.
Cheese can provide you with an excellence source of protein, but you must choose your cheese wisely because not all cheeses are vegetarian. Non-vegetarian cheeses contain a product called rennet, which is derived from the stomach lining of cows. Cheeses are not required to state whether they are vegetarian, but some products do so voluntarily.
While this citrus fruit has a (well-deserved) reputation for being loaded with healthy Vitamin C, one navel orange also provides 60 mg of calcium.
There are a number of cereals that have been fortified with calcium and vitamin D. When choosing cereals it is important to read the ingredients because some cereals contain products that are not suitable for vegetarians and excessive sugar. One ingredient to look out for is gelatin, which is a binding product derived from the byproducts of animals.