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From: Allison (
Subject: Re: can vegan really get enough calcium without supplements?
Date: December 28, 2004 at 8:28 pm PST

In Reply to: Re: can vegan really get enough calcium without supplements? posted by Christine on September 27, 2004 at 5:29 pm:

Dark green leafy vegetables (except for spinach and chard which are high in oxalates, a
substance that blocks calcium absorption) are excellent sources of calcium- kale is my
favorite. Also, broccoli, almonds, sesame seeds, dried figs, tofu made with calcium
sulfate, fortified orange juice and milk alternatives (ie soy and rice) and eating a wide
variety of beans and whole grains (all of which contain varying levels of calcium)
contribute to fulfilling your daily calcium needs. In order to build strong bones, it is
important to consume several servings of these foods daily, do regular weight bearing
exercise (like running or hiking) and making sure you get adequate amounts of sunlight
so your body can manufacture the vitamin d that is necessary to utilize calcium. Vitamin
d is not found in plant substances so it is important to get regular sun exposure (20
minutes per day, 3-4 times weekly is often recommended.) Taking a calcium
supplement should be secondary to what you get in your food, as naturally ocuring
nutritents offer the most benefit. However, taking 250-500mg. of additional calcium in
a supplement form, preferably in the form of calcium citrate or an amino-acid chelated
form is not a bad idea, its like a bit of extra insurance. The book becoming vegan by
vesanto melina and brenda davis is a great reference book for all questions regarding
vegan nutrition.

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