Getting enough calcium?
I'm concerned that I'm not getting enough calcium on SW.
I have 400ml unsweetened calcium fortified soya everyday, but that only has 60% of the RDA of calcium!
Anyone else face this problem? Any ideas what to do?
Starting SW has made me realise that I wasn't getting enough calcium before, but now I know I want to do something about it!!
There is loads of calcium available from 'free' vegetable foods, I copied this from the vegan society's website for you.
Examples of amounts of foods providing 100mg calcium3
Ensuring an adequate intake of calcium
|Type of Food ||grams |
|Almonds ||42g |
|Black Treacle ||18g |
|Broccoli ||250g |
|Carob ||29g |
|Chickpeas (boiled) ||217g |
|Curly Kale (boiled) ||67g |
|Currants ||108g |
|Chickpea flour ||56g |
|Figs ||40g |
|Oranges ||212g |
|Soya Milk (calcium-fortified) ||83g |
|Spring Greens (cooked) ||133g |
|Tahini ||15g |
|Tofu (made with calcium sulphate) ||33g |
|Watercress (uncooked) ||59g |
|White Plain Flour ||71g |
|Wholemeal Flour ||263g |
|White Bread ||56g |
|Wholemeal Bread ||94g |
|Brown Bread ||54g |
|Granary Bread ||48g |
A study in the UK of 34,696 adults, over five years, found that the vegans studied had a higher risk of bone fracture than the meat eaters, fish eaters and vegetarians studied. This appeared to be a result of their lower calcium intake - no increase in risk was found in those vegans consuming at least 525 mg of calcium per day - and highlights the importance of ensuring an adequate intake of calcium.4 Recommended intakes are given in Calcium Requirements above.
Calcium is a team player
Calcium is sometimes thought of as the 'bone-builder', but it should not be viewed in isolation. Other nutrients including vitamin D, vitamin K, protein and potassium play an important part in building bones. Exercise also helps to build bones.
Vitamin D assists with calcium absorption so it is important to ensure a supply. Expose your face and arms to the sun for approximately 15 minutes per day. If your sun exposure is limited (for example in a British Winter), or if you are dark skinned make sure that you get 10 to 20 micrograms of vitamin D2 each day from fortified food or a supplement such as VEG1 available from The Vegan Society.
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