Hi, What are plant based sources of calcium. I wish to follow vegan diet.

Question

Hello user, calcium for health.�in addition to its important role in bone health, calcium is required for vascular, muscle, and nerve function. Calcium intakes for vegetarians.�evidence indicates that the calcium intake of vegetarians, who often rely on dairy products as a main food source, is similar or even higher than non-vegetarians. Thus, calcium intake may not be an issue. Calcium intakes for vegans.�calcium intakes of vegans, who avoid dairy products, tends to be lower and possibly below recommended intakes. Some studies indicate that vegans may have a higher risk of bone fracture, although more research needs to occur in this area. Meeting calcium needs for vegans.�vegans can replace dairy servings with other calcium-rich foods and beverages, such as calcium-forti?ed plant milks, forti?ed juices, tofu made with calcium sulfate, and calcium-rich vegetables. However, it?s important to note that spinach and swiss chard may be poor sources of calcium intake due to poor absorption caused by high oxalate content. Cruciferous vegetables, such as broccoli and kale, are sources of calcium that are highly absorbable. When to take a calcium supplement.�calcium supplements may be an option for people who have a hard time meeting their calcium needs. Aim for supplementation at levels needed only to ?ll the nutrient gap, as some evidence links over-supplementation with health concerns. Discuss all supplements with your healthcare provider. Tips to meet your needs aim for two to three daily servings of calcium-rich foods, such as plant-based forti?ed milk, tofu, and orange juice (check the nutrition label for calcium); and green leafy vegetables, almonds and broccoli. If you?re vegetarian, dairy products such as cottage cheese, yogurt, cheese, and milk are calcium-rich options. Consider taking a calcium supplement, if you?re not able to meet these daily servings. Take a supplement at levels that ?lls your daily gap. For example, if you only consume one serving of calcium-rich foods per day, you may want to take a calcium supplement that meets 50% of the rda.

Dhaval Patel · Accepted Answer

Hello user, calcium for health.�in addition to its important role in bone health, calcium is required for vascular, muscle, and nerve function. Calcium intakes for vegetarians.�evidence indicates that the calcium intake of vegetarians, who often rely on dairy products as a main food source, is similar or even higher than non-vegetarians. Thus, calcium intake may not be an issue. Calcium intakes for vegans.�calcium intakes of vegans, who avoid dairy products, tends to be lower and possibly below recommended intakes. Some studies indicate that vegans may have a higher risk of bone fracture, although more research needs to occur in this area. Meeting calcium needs for vegans.�vegans can replace dairy servings with other calcium-rich foods and beverages, such as calcium-forti?ed plant milks, forti?ed juices, tofu made with calcium sulfate, and calcium-rich vegetables. However, it?s important to note that spinach and swiss chard may be poor sources of calcium intake due to poor absorption caused by high oxalate content. Cruciferous vegetables, such as broccoli and kale, are sources of calcium that are highly absorbable. When to take a calcium supplement.�calcium supplements may be an option for people who have a hard time meeting their calcium needs. Aim for supplementation at levels needed only to ?ll the nutrient gap, as some evidence links over-supplementation with health concerns. Discuss all supplements with your healthcare provider. Tips to meet your needs aim for two to three daily servings of calcium-rich foods, such as plant-based forti?ed milk, tofu, and orange juice (check the nutrition label for calcium); and green leafy vegetables, almonds and broccoli. If you?re vegetarian, dairy products such as cottage cheese, yogurt, cheese, and milk are calcium-rich options. Consider taking a calcium supplement, if you?re not able to meet these daily servings. Take a supplement at levels that ?lls your daily gap. For example, if you only consume one serving of calcium-rich foods per day, you may want to take a calcium supplement that meets 50% of the rda.