Where do vegans get calcium from?!
Where do vegans get calcium from?
My nephew is allergic to milk, so he eats mostly vegan foods. Which foods have calcium but no milk products?
Answers:
the best sources for calcium are spinach, dried figs, chickpeas (garbanzo beans), tofu (made with calcium carbonate), baked beans, broccoli, almonds, sesame seeds (or tahini 'butter'), and green leafy vegetables, such as kale, swiss chard, and red leaf lettuce.
soymilk, ricemilk, and orange juice are often fortified with vitamin c also. here is what the daily intake should be:
age 1-3 : 500 mg
age 4-8: 800 mg
age 9-teen : 1300 mg
in order for one's body to absorb calcium efficiently, one must get their daily intake of vitamin d. it is not a pill you can take everyday, but rather 15 minutes of sunlight exposure on the arms and face for your body to make vitamin d... or 20 to 30 minutes twice per week will also do.
best wishes! :o)