Vegetarian Diet Info
Calcium in Vegan Diet
Information on Calcium Intake & Absorption and Diet Nutrition for Vegans

Vegetarian Diet
More Vegan Nutrition Information
Vegan Diet Nutrition - Calcium in Vegan Diet - Protein in Vegan Diet - Vitamin B12 - Iron in Vegan Diet

Calcium in a Vegan Diet

Adequate 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 Diet

Vegans 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 Diet

PLUS. 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 Diet