Worried about calcium intake as a vegan?

Question

I have researched calcium on the internet but I have a feeling that I may not be getting enough.

I buy dairy free milk that has nearly half of my daily allowance per cup (250ml). So if I have 2 cups a day, and obviously have a portion of nuts will that be sufficient? Am I worrying over nothing- can somebody put my mind at rest?

If there's *anything* you can share about calcium in a vegan diet then I would love to know. Thanks! =)

Answer 1

Quinoa is also a great source, which I didn't notice mentioned.

Answer 2

Calcium in the Vegan Diet

http://www.vrg.org/nutrition/calcium.htm

Answer 3

Your studying Nutrition, you should know the answer to this :-)

Eating a ballanced vegan diet should give you plenty of calcium.

Answer 4

Green leafy vegetables+ the almonds you've been eating +  your daily allowance of beans should  be enough.  You're more than likely ABSORBING more usuable calcium than most omnivores.  It's much easier for the cells to take in  non-animal calcium.   If you eat tofu that calcium is usuable also.

I found this interesting link that goes into detail about the calcium found in beans (vs) the calcium in meat.  I think you'll find it of interest.  You probably already know this though.

http://waltonfeed.com/self/beans.html

Answer 5

Also remember that excess protein, especially animal protein, causes you to lose calcium.  Since you're vegan, you're not getting massive overdoses of protein (although you may get more than you need), so you don't need as much calcium as an omnivore.

Check out www.vrg.org for tips on calcium.

And remember that vitamin D helps you process calcium, and you get that by getting some sun on your face, arms, and hands.

Answer 6

Eat spinach. It has tons of calcium!

Answer 7

Take some calcium supplement pills!

Answer 8

A study of some African tribes found that exercise was more important to bone health than calcium.  The tribes were shown to get an average of less than 500mg per day and had extremely low incidents of fracture or osteoporosis.  

In America, an astounding 1000mg or more per day are recommended, yet there are high incidences of osteoporosis.  It's because of the sedentary lifestyle and the overconsumption of animal proteins, which carries calcium out of the bones and into the urine to be eliminated.

You'll be fine, I'm sure.  I thought I was getting too few calcium and then I started to log everything down that I ate and see that I'm in good shape, and I try to get in some weight-oriented exercise or yoga.

Answer 9

Dark leafy greens like kale have lots of calcium, and almonds are a good source too.

Answer 10

dark leafy veggies. thats what i was told because i didnt get enough because I hate all milk. So i eat spinach and brocolli. Yum.

Answer 11

Hollywood, the only way you're going to find out for sure is if you pay a visit to the dentist for a check up or to your gp for a bone density test or a chat about what your eating.

Personally, I think your getting plenty calcium but then again I'm a vet and your not a furry domestic animal.

You know the drill, dark green leafy veg, milk and dairy alternatives, nuts, seeds, whatever you're having yourself and vitamin D to help absorb it all.

When you hit your mid 20's it's important to keep more of an eye on your calcium intake as this is when your body stops storing it but from what you've said I think you're ok on that front. :)

Answer 12

Here is a link to some portions of research done that shows the countries who drink the most milk also have the highest rates of osteoporosis.

http://milk.elehost.com/html/osteoporosi...

Calcium is not the answer, exercise is. We need pliable bones that become that way only through exercise.

Not saying milk causes osteoporosis, but if milk was the answer wouldn't the countries that drink the most have some of the fewest cases of osteoporosis.

Answer 13

Eat more fruits like bannans and more greens.

Don't worry, it's okay.