You can find calcium in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly eaten by vegans. “Vegans should eat foods that are high in calcium and/or use a calcium supplement.”
Below is a website that will help you find foods that give you calcium, how much calcium you need, and ways you can plan your meals to be calcium rich.
Some good sources of calcium for vegans include:
calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra.
The link below has tables that show exactly how much of each product to consume, so you know that you are getting enough calcium for you body.
This source lists meals and snacks that contain calcium.
Broccoli, almonds, and okra are also easy ways to get your daily recommended calcium in.
I would be wary of foods liks spinach, rhubarb, chard, and beet greens. Though often touted as mega-rich sources of calcium, these foods also have a high concentration of oxalic acid, a compound which binds to calcium in digestion and makes it difficult for the body to absorb or retain any calcium. Good alternatives include kale, collard greens, and Chinese mustard greens, which have a ton of calcium and little to no oxalic acid.
In addition to eating the recommended foods that are rich in calcium, you can also add supplements such as Caltrate to your diet.
There are a lot of multivitamins and supplements that will get you most of the calcium you need.
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