Do you need to Supplement with Calcium?

If you are following a Plant Based way of eating, then you can get more than enough Calcium from your food.

Food Sources of Calcium for Vegans:

There are many plant-based sources of calcium, including certain leafy green vegetables, broccoli, tofu, tempeh, tahini, almonds, black beans, vegetarian baked beans, oranges, seeds, and blackstrap molasses. Vegans can also choose calcium-fortified foods like fruit juices, energy bars, and plant milks. The calcium content of foods varies by brand and depends on processing. For example, tofu is an excellent source of calcium when a calcium salt (e.g. calcium sulfate) is used to coagulate or “set” the tofu. Likewise, while blackstrap molasses is a good source of calcium, regular molasses is not. Factors Affecting Calcium Absorption Oxalates, compounds found in some leafy green vegetables, can inhibit absorption of calcium. Beet greens, Swiss chard, rhubarb, and spinach are high in calcium but also high in oxalates. Therefore, they should not be relied upon for meeting calcium needs. The calcium in other leafy greens, such as collards, kale, and mustard greens, is very well absorbed. Vegans who consume a higher protein diet may also reduce their risk for bone fracture. Meat analogues and legumes have been shown to have a protective effect on bones. Other higher protein plant foods like beans and soy foods contain important amino acids for bone health.

Sample Menu Providing 1000 mg of Calcium

Breakfast

• ½ sesame seed bagel (80mg) with 2 Tablespoons almond butter (80mg)

• 1 navel orange (80mg)

• 8 oz calcium-fortified almond milk (450mg)

Lunch

• 2 slices whole wheat bread (100mg),

¼ cup hummus (15mg),

2 slices tomato (5mg)

¼ cup sliced cucumber (5mg)

• Banana (5mg) Snack

• Apple (10mg) with 2 Tbsp peanut butter (20mg)

Dinner

• Stir fried vegetables:

½ cup tempeh (90mg),

½ cup broccoli (30mg),

½ cup carrots (20mg)

• 1 Tbsp sesame seeds (90mg)

• 1 cup brown rice (5mg) Snack

• ½ cup frozen non-dairy dessert (0mg) with 1 cup sliced peaches (10mg)

It is always best to get your nutrients from Whole Foods rather than a supplement

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