Calcium in a Vegan Diet

Calcium is an earth metal that is important both for cell function and for the growth and strength of bones and teeth.  Calcium is an essential nutrient, and calcium deficiency can lead to blood clotting, osteoporosis and other health problems.

For adults aged 19-50, 1000mg of calcium is recommended daily. Adults over 50 should consume 1200 mg, while children 1-8 range go from 500 to 800 mg as they grow older. The highest need for calcium is between the ages of 9 and 18, when the bones are at their highest rate of growth. Children/teenagers 9-18 should take in 1300 mg of calcium daily.

For non-vegans, dairy is usually the main source of calcium.  There are many other sources of the element, however.  Some of them are:

• Nuts and seeds, especially almonds
• Broccoli
• Beans
• Oranges
• Okra
• Figs
• Collard Greens
• Seaweeds, such as kelp

It is also possible to obtain calcium from calcium-fortified orange juice or soy milk.  Some tofu is also calcium-enriched, so read packages to get calcium ammounts. Alternatively, calcium supplements are available at most pharmacies and health food stores.

There have been some inconclusive studies that suggest vegeterians and vegans require less calcium than meat-eaters. The idea is this: animal protiens cause higher acidity in bodily fluids, and as a result bone loss occurs more quickly, and so meat-eaters lose protien more quickly. However, recent studies question this and there is no definite answer on the issue. Hence, it has not been established that vegans have lower calcium needs and vegans should maintain the recommended level of calcium intake.