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Vegetarian
Healthy Diet Program
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Calcium in a Vegan DietAdequate calcium-intake is an essential element in a healthy vegan diet. Fortunately, high protein diets appear to lead to increased calcium losses, so calcium needs for vegans on lower protein, plant-based diets may be somewhat lower than for meat-eaters. Nonetheless, it is important for vegans to eat foods regularly that are high in calcium and/or use a calcium supplement. Sources of Calcium in Vegan DietVegans eating a varied diet need not worry about getting adequate calcium, as it is present in a wide range of vegan foods. These include: Calcium-fortified soy milks, leafy green vegetables (eg. kale), nuts and seeds (eg. almonds, Brazil nuts, pistachios, sesame, sunflower, flax seeds), tofu, edible seaweeds, watercress, parsley, dried figs and other dried fruit. Calcium Uptake in Vegan DietPLUS. Vitamin D boosts absorption of calcium during digestion. MINUS. High protein levels may increase our need for calcium. Also, phytic acid, (eg. from bran), and oxalic acid (from spinach, rhubarb, chard, and beet greens) may slightly inhibit our intake of calcium. Saturated fat can also lessen calcium absorption. Vegetarian Healthy Diet Program |
Vegetarian Diet InformationVegetarianism is a healthy option and vegetarian
diets can be perfectly healthy eating plans but care should be taken to
ensure optimum nutrition. So, whether following an ovo-lacto or other
type of vegetarian food plan, or vegan diet, for a healthy body and weight
make it a balanced eating plan and take regular exercise. Always consult
a doctor before beginning a weight loss diet or new fitness routine.
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