Before I commit to being a vegan, I need to know something-- How will I get my calcium?

Question

I know that being a vegan will make me healthier but I am worried about my bones breaking because I don't know where to get an adequate source of calcium that milk provides. Can anyone help me out on this one?

Answer 1

Green veggies are a good source, particualrly brocolli, spinach, okra, romaine and kale. One cup of cooked quinoa has more calcium than a quart of milk. Fortified orange juice and soy milk, and calcum-set tofu are great sources. Lentils and soy products have calcium as well. Many nuts, seeds and grains also have some. And the benefit of all of these foods is that they have no animal protein, which causes an acidic environment in the body, which in turn causes calcium to leach out of the bones for it's neutralizing effect. Cultures that consume the most dairy have the highest rates of osteoporosis, whereas cultures that consume little or no diary have lower rates. This should tell you that dairy is hardly the end-all-be-all of bone building that the dairy industry would have you believe!

Answer 2

Kale is an excellent source of calcium. I know it may not taste that great, but if you really are worried about getting calcium, kale is one of the best. Also tofu, and lots of leafy greens like spinach, collard greens, lettuce, broccoli, and surprisingly, almonds as well. You need to get a good variety of different foods, and you will never have to drink milk!

Answer 3

Tofu, soy milk, chickpeas (and I guess falafel and hummus) are good sources of calcium. You also want to avoid excess protein, as that will leach calcium from your bones. It's why dairy is not a good source of calcium--all the excess protein and fat. Societies with high rates of dairy consumption also have higher rates of osteporosis.

Answer 4

There are plenty of sources. Here is a small list of vegan calcium sources.

http://www.carrotcafe.com/f/calevel.html

Answer 5

Once you become a vegan, you will get more calcium in veggies. More calcium in becoming a vegan than being SAD (Standard American Diet)

Answer 6

Green leafy veggies contain calcium, as well as quinoa and some lentils.

The easiest way, I think, is just for you to pop a calcium supplement. Try to find one with vitamin D... it helps with calcium absorption.

Answer 7

Almonds, broccoli, tofu, beans, okra.

Be aware that vegetables/ nuts that contain high amounts of oxalic acid will not have much bioavailable calcium, and will interfere with calcium absorption if they are eaten with other high- calcium foods. Spinach, cashew nuts and rhubarb are relatively high in oxalic acid. Any green vegetable that's low in oxalic acid is a good source of calcium (except iceberg lettuce - not much of anything in there!).

Answer 8

Milk is not that great a source of calcium - that's just the old milk marketing boards marketing! To be absorbed calcium needs to be in a two to one ratio with magnesium and in milk the ratio is twwleve to two. Alternative sources of calcium are mineral water, almonds and figs.

Answer 9

Green leafy vegetables are the best source of bio-available calcium on the planet.

Plenty of iron in them too : )

Answer 10

sighs... you do not have any vitamin or mineral deficencies with a proper vegetarian diet.

do YOUR research.

milk doesn't have much calcium... matter of fact you want a calcium hog? eat broccoli.

eat KALE... eat SPINACH!

those elements have more calcium than a whole gallon of milk... why does the government get so much respect? it's a LIE.... what more calcium? ??? drink a glass of orange juice!


milk is very deficient in calcium.. there's more fat in milk than any vitamin and mineral.