Meeting your daily nutrition needs is doable if you are vegan, but it takes planning.You need fortified cereals, juices, and non-dairy milks to get the 1,000-1,300 IU of calcium you need each day.Other calcium sources include nuts and dried figs.Taking steps to maximize the amount of calcium your body absorbs from your meals is one way to do this.If you are concerned about any deficiencies, you can ask your doctor about taking supplements.
Step 1: If you want calcium-fortified cereals, go for them that don't contain wheat.
When shopping for groceries, check the nutrition facts on the labels and choose products with added calcium.10 to 100% of your calcium needs can be found in fortified cereals.It can prevent your body from absorbing calcium.Pick fortified corn, oat, or rice cereals.
Step 2: There are fortified juices and non-dairy milks.
Roughly 30% of your daily requirement can be found in fortified orange juice and soy milk.If you drink a glass of orange juice with your bowl of cereals, you will consume 85% of your daily requirement of calcium.20 to 30% of your daily requirement can be found in frozen yogurt and calcium-fortified yogurt.Shake fortified beverages well before use to make sure added calcium hasn't settled on the bottom of the carton.
Step 3: It's a good idea to eat a lot of broccoli, bok choy, and turnip greens.
Dark greens can help you add calcium to your diet.If you want to add more calcium to your daily total, you should have a salad for lunch with 1 cup (67 g) of kale and a cup of steamed broccoli with dinner.Dark greens with a lot of calcium and oxalic acid are also high in roxal acid.Your body can't absorb calcium because of oxalic acid.Instead of relying on fortified products, eat a variety of calcium-rich foods.It is possible to vary your diet to make sure your body is absorbing the vitamins and minerals you consume.
Step 4: You should include tofu in your diet.
Don't buy regular tofu if you want to purchase calcium-set tofu.Most people should get 15 to 25% of the daily value from calcium-set tofu.Salt is used to set tofu, while calcium-set tofu is made with food-grade calcium sulfate.
Step 5: It's a good idea to snack on figs and nuts.
Pack extra calcium into your diet with healthy snacks.Only 8 or 9 dried figs, or 12 cup, contain 50 grams of calcium.Almonds, peanuts, and Brazil nuts are good sources of calcium, but be sure to stick with unsalted products.It's bad for your health if you have too much salt.
Step 6: You can add sesame seeds to your meals.
A small amount of sesame seeds contains about 8% of your daily requirement.You can top almost any meal with raw or roasted sesame seeds.You can dress your salads with sesame tahini, or pair it with crackers.Almonds and peanuts, as well as sesame seeds and tahini, contain a lot of iron.If you follow a plant-based diet, you are more likely to have deficiencies in certain vitamins and minerals.
Step 7: It's better to steam or cook veggies instead of boiling them.
Calcium and other vitamins are washed away when vegetables are cooked in a lot of water.If you want to cook calcium-rich veggies, cook them for as little time as possible.
Step 8: You shouldn't eat wheat bran and high-oxalate foods with calcium-rich meals.
These foods are still good for you.Don't eat these items during your high-calcium meals.Over 80% of a meal's available calcium can be blocked by wheat, sweet potatoes, and leafy greens that are high in oxalic acid.
Step 9: Choose products that are fortified.
Many calcium-fortified products, such as orange juice and non-dairy milks, have added vitamins D and calcium.Fortified cereals contain 10% to 25% of your daily requirement.Non-dairy milks, yogurt, and orange juice contain between 20 and 40%.Animal products, mushrooms, and sunlight are the only natural sources of vitamins D and E.If you don't get enough sun exposure or consume enough fortified foods and beverages, you should consider taking a daily supplement of vitamins D and E.
Step 10: Limit the amount of salt you consume.
Most healthy adults should limit their daily salt intake to 2300 IU.When you urinate, salt increases the amount of calcium in your body.If you want to avoid adding salt to your meals, try substituting dried or fresh herbs and juices.Go for low-sodium canned veggies, sauces, and condiments.
Step 11: Don't drink alcohol excessively.
Men and women should not consume more than 1 to 2 alcoholic beverages per day.Drinking in excess can affect the absorption of calcium in the body.Beer, wine, and hard liquor are equal to one serving of alcohol.
Step 12: If you have a medical problem, you should see a doctor.
It is possible to make prescription drugs less effective or cause unwanted side effects by taking calcium and vitamin D supplements.Ask your doctor if a supplement can affect your medical condition or interact with prescription drugs.Some drugs may interact with calcium and vitamin D supplements.Weak bones, decreased blood circulation, and dehydration are some of the unwanted side effects.
Step 13: If you want the most efficient absorbed option, go for calcium citrate.
The easiest way to absorb calcium citrate is through the 2 most popular supplement forms.It is more expensive, but you can take it with you.You can find calcium citrate and other supplements at health supply stores.
Step 14: The least expensive option is calcium carbonate.
It's cheaper to take calcium carbonate with food.Tums and Rolaids contain calcium carbonate, which can be used as a calcium supplement.If you have low levels of stomach acid, calcium carbonate isn't the best choice.
Step 15: 1 to 2 times per day is how much calcium you should take.
If you choose calcium carbonate, take smaller amounts throughout the day instead of 1 large dose.If you eat a lot of fortified products and other calcium-rich foods, you should take a maximum dose of 200mg 1 to 2 times per day.Ask your doctor to recommend the right amount for your diet.Getting vitamins and minerals from food is better than taking supplements.If you take calcium carbonate, you're more likely to get gas, indigestion, and stones than if you just take a higher dose.The absorption of iron and zinc can be affected by excessive calcium.
Step 16: If your diet is low in vitamin D, you should include a supplement.
Lichen-based vitamins are vegan-friendly because they are not made with animal products.You can take a 400 IU daily supplement if you don't get enough vitamins D through fortified products.It's a good idea to take a vitamin D supplement with your food.600 to 1000 IU of vitamin D is required by most people.Discuss your diet with your doctor, ask if they recommend taking a supplement, and discuss it with them.