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Calcium in a Vegetarian DietAdequate calcium-intake is important for bones and many other chemical processes in our body. It is essential for a healthy vegetarian diet. Ovo-lacto vegetarians have several food sources of calcium to choose from. Sources of Calcium in Vegetarian DietCalcium is present in a wide range of vegetarian foods. These include: Dairy products, leafy green vegetables (eg. kale), nuts and seeds (eg. almonds, Brazil nuts, pistachios, sesame, sunflower, flax seeds), tofu, and dried fruit. Calcium Uptake in Vegetarian 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 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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