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Calcium for Vegans
Calcium, the bone-strengthening mineral, is important at every age. There’s 325mg of calcium in a cup of ‘light blue’ milk. But what if you can’t drink milk? Where can you get the calcium you need to keep your bones strong?
If you’re vegan or lactose intolerant there’s no need to panic – there are plenty of ways to boost bone health.
Daily Calcium Needs
10 other ways to get calcium
Almonds. These crunchy nuts have the highest calcium content of all the nuts. Just a quarter cup provides around 100mg calcium.
1/4 cup almonds = same calcium as 1/3 cup milk.
Broccoli. As well as an antioxidant boost, adding one cup cooked broccoli to your dinner vegetables also provides 60mg calcium.
1 cup cooked broccoli = same calcium as 1/5 cup milk
Calcium-fortified breakfast cereals. Cereals aimed at women tend to have calcium added. One 30g serve of Kellogg’s Special K, for example, will give you 200mg calcium – and that’s before adding milk.
30g serve Special K = same calcium as 5/8 cup milk
Dried fruit. Drying fruit concentrates the nutrients they contain, including calcium. One-third cup as a snack gives around 40mg calcium.
1/3 cup dried fruit = same calcium as 1/8 cup milk
Legumes. Beans, such as borlotti or haricot beans, contain small amounts of calcium so add half a cup to soups and stews and get around 60mg calcium.
1/2 cup legumes = same calcium as 1/5 cup milk
Rhubarb. Just half a cup stewed of rhubarb will give you 115mg calcium.
1/2 cup stewed rhubarb = same calcium as 3/4 cup milk
Seaweed. Sea water contains many minerals, which is why seaweed does, too. Half a cup of raw seaweed contains 50mg calcium, so order a seaweed salad or sushi when eating Japanese.
1/2 cup raw seaweed = same calcium as 1/6 cup milk
Silver beet. Three-quarters cup cooked silver beet contains 90mg calcium.
3/4 cup cooked silver beet = same calcium as 1/3 cup milk
Soy beverages. Soy milk is naturally low in calcium so extra calcium is usually added. It is a good alternative to dairy if you are allergic or lactose intolerant. One cup calcium-fortified soy milk will have the same amount as cow’s milk.
1 cup calcium-fortified soy milk = same calcium as 1 cup milk
Tofu or bean curd. Calcium is often used to thicken the soy milk used to make tofu. When you’re buying tofu, look for ‘calcium-precipitated’ or for ‘calcium sulfate’ on the label. Just 100g in your next stir-fry will give you 200mg of calcium.
100g tofu = 1/2 cup milk
All recipes courtesy of Healthy Food Guide. Find more recipes and great advice head to www.healthyfood.co.nz
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my dog has calcium deficiency, i didnt knw dogs could get that, lol. i luv rhubarb, have saved this pg too, thank you Posted by tkennard "on" 08/10 "at"10:03 AM |
Best of the rest
