Important Supplements For Vegans

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What are good sources of calcium and protein for a vegan?

I’ve recently converted to veganism and am having trouble getting enough protein and calcium. I take supplements but I’m a teenager so it’s really important for me to be getting enough of these things. I eat tofu and peanut butter (not together ewww) for the protein but a girl can only have so much of those! Calcium is my main problem. Not a huge fan of soy milk (I can drink it) but I love rice milk. Any other things I could eat that could help me get all the things I need to stay healthy?
best regards
meat makes my tummy hurt fool! Albert Einstein, Gandhi, Socrates, Plato and the buddha were all vegetarians/vegans. Do you think they’re silly? yes the denied their canine teeth but for good reason. What are you doing in the vegetarian/vegan section if you’re against it?

Hey

Good plant sources of calcium include tofu (if prepared using calcium sulphate contains more than four times the calcium of whole cow’s milk), green leafy vegetables, seeds and nuts. The calcium in green vegetables which are not high in oxalate e.g. kale, is absorbed as well or better than the calcium from cow’s milk. Some soya milks e.g. Provamel, Plamil, Granovita are fortified with calcium. Drinking hard water can provide 200mg of calcium daily but soft water contains almost none. Other calcium rich foods include black molasses, edible seaweeds, watercress, parsley and dried figs.

The foods which commonly supply the most protein in a vegan diet are pulses (peas, beans, lentils, soya products), grains (wheat, oats, rice, barley, buckwheat, millet, pasta, bread), nuts (brazils, hazels, almonds, cashews) and seeds (sunflower, pumpkin, sesame).

PROTEIN

Examples of amounts of foods providing 10g of protein

Type of food Quantity providing 10g protein (g)

Soya flour – 24
Peanuts – 39
Pumpkin seeds – 41
Almonds – 47
Brazil Nuts – 50
Sunflower seeds – 51
Sesame seeds – 55
Hazel Nuts – 71
Wholemeal bread – 95
Whole lentils dried & boiled – 114
Chickpeas dried & boiled – 119
Kidney beans dried & boiled – 119
Wholemeal spaghetti boiled – 213
Brown rice boiled – 385

CALCIUM

Examples of amounts of foods providing 100mg calcium

Black molasses 20g
Dried figs 40g
Almonds 42g
Soya flour 44g
Parsley 50g
Kale 67g
Brazils Nuts 59g
Wholemeal bread 185g

Hope this helped

Dr. Leonard Coldwell on vegan diet, supplements and more part 5