Vegans And Calcium

How can I get more calcium in a vegan diet?

I’m not actually a vegan, but I eat a whole food vegan most days of the week. Meat is limited to one serving a week and other animal products no more than 2 servings per week. I do it this way because I still love meat and think it’s natural to eat it, but am concerned about health/environmental/social reasons.

Among the things important for bone health besides calcium are physical activity, vitamin D, vitamin C, and not consuming too much caffeine or salt.

Make sure you get a modest amount of sun exposure every day during times of the year when the sun provides adequate UVB radiation at your latitude to help your body produce vitamin D. If not, you should consume foods fortified with vitamin D, or ideally take a supplement of at least 1000 IU in addition to what you’re eating. Doctors often recommend this for everyone– including meat eaters.

For calcium, the American Dietetic Association states, “Low-oxalate greens (eg, bok choy, broccoli, Chinese cabbage, collards,and kale) and fruit juices fortified with calcium citrate malate are good sources of highly bioavailable calcium (50% to 60% and 40% to 50%, respectively), while calcium-set tofu, and cow’s milk have good bioavailability of calcium (about 30% to 35%), and
sesame seeds, almonds, and dried beans have a lower bioavailability (21% to 27%) (39). The bioavailability of calcium from soy milk fortified with
calcium carbonate is equivalent to cow’s milk although limited research has shown that calcium availability is substantially less when tricalcium phosphate is used to fortify the soy beverage (40). Fortified foods such as fruit juices, soy milk, and rice milk, and breakfast cereals can contribute significant amounts of dietary calcium or the vegan (41). Oxalates in some foods, such as spinach and Swiss chard, greatly reduce calcium absorption, making these vegetables a poor source of usable calcium. Foods rich in phytate may also inhibit calcium absorption” http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf

Cooked collards are an especially good source, with 356mg per cup. Broccoli has 178mg per cup. If you eat poorly, you may choose a calcium citrate supplement, but food is always better.

For more information on calcium, vitamin D, and bone health, take a look at what the registered dietitian at Vegan Outreach, Jack Norris has put on their website: http://www.veganhealth.org/articles/bones/

***************
Vitamin B12 is a product of only microorganisms– not plants or animals. It is absorbed into an animal’s digestive system, which is why it ends up in meat and animal products. We do not get adequate B12 because of treated drinking water, modern agriculture, and hygienic practices like not eating our own feces. Supplements of B12 are products of bacterial fermentation. Either use a small supplement (cyanocobalamin) or eat fortified foods.

vegan parenting forum ; calcium

Pacific Natural Foods Organic Almond Non-Dairy Beverage, Low Fat Chocolate, 8-Ounce Pouches (Pack of 24) $22.87 We use simple, whole ingredients combined with vitamins without any artificial fillers or additives. Fewer ingredients is what makes our non-dairy beverages taste so smooth, creamy and delicious….

Pacific Natural Foods Hemp Milk, Original, 32-Ounce Containers (Pack of 12) $39.98 Pacifc Natural Foods 12X 32 Oz Original Hemp Milk Non Dairy Beverage The Hemp Seed Is A Nutritional Powerhouse – Packed With Vitamins, Minerals And 10 Essential Amino Acids, It Also Features A Balance Of Omega 3 And 6 Fatty Acids. Sweetened With Brown Rice Syrup, Our Hemp Milk Boasts A Smooth, Luscious Mouthfeel.: Gluten Free Kosher (Note: This Product Description Is Informational Only. Always Ch…

Better Than Milk Vegan Soy Powder, 25.9-Ounce Canisters (Pack of 2) $26.72 Makes 8 quarts. Saves you up to 30%. Low fat; Lactose free; Cholesterol free; Caseinate free; Gluten free. Compared to liquid soy products, Better than Milk Soy Beverage Mix: Costs up to 30 percent less per quart; Mixes to your preferred consistency and taste; Makes as little or as much as you need at a time, so it’s always fresh; Reduces packaging since you get eight quarts in one container inste…

General Hydroponics Go Box Starter Kit – Organic Fertilizer $27.40 GO BOX STARTER KIT 16oz BioThrive Grow BioThrive Grow provides plants with essential nutrients for roots, stems, and foliage. Conceived from plant and mineral extracts, the pure and natural vegan formulation encourages beneficial microbial activity in the root zone. BioThrive Grow is ideal for all types of plants and can be used with garden soils as well as potting mixes. 16oz BioThrive Bloom Bi…

Nature Made Iron 65mg, Equivalent to 325 mg Ferrous Sulfate – 300 Tablets $5.89 Iron is an essential part of hemoglobin, the protein substance which enables red blood cells to carry oxygen through the body. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease….