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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!!
You already posted that here. http://www.minimins.com/slimming-wor...h-calcium.html
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.