Calcium for Vegans.
Calcium is an essential nutrient that can easily be obtained on a plant-based diet but you still have to make an effort to regularly include plant sources of calcium. Calcium is very important for our long term bone health and its important vegans consume enough to meet the daily RDI, which in the US is currently 1000 mg daily for healthy adults. (1.) Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth. Our bodies cannot produce its own calcium. That’s why it’s important to get enough calcium from the food we eat. When we don’t get the calcium our body needs, it is taken from our bones. This is fine once in a while, but if it happens too often, bones get weak and easier to break, so it’s important to include foods daily from the list. Tips to hit your calcium needs each day: Include at least 6 to 8 servings of calcium-rich foods like the ones mentioned above. Eat calcium-rich greens every day: kale, collards, broccoli are good examples Use calcium-set tofu & seek out fortified plant milk or other calcium-fortified dairy alternatives Ensure you’re getting enough vitamin D through direct sunlight or supplementation. Snack on almonds, dried fruits and use tahini as a base for sauces. Also, including some resistance training should be part of your routine as it can help improve bone density.