Myth #2

Myth: Vegans can’t get calcium without a supplement

Truth: There are plenty of plant sources that provide a tremendous amount of calcium

Calcium is a very important mineral for the human body. Not only do we need calcium for strong bones and teeth, but it is also needed for our nerves and muscles to function properly along with blood clotting. The assumption that we must drink three glasses of cow’s milk daily to get our calcium means the American Dairy Association is doing a good job with their marketing (Read my blog on dairy to learn more about this). The truth is, there are many food sources of calcium for vegans, or anyone, to choose from to get the recommended daily value. Tofu, broccoli, kale, collard greens, soybeans, bok choy, Chinese cabbage, and okra are great alternatives to getting the calcium your body needs. Also, just like the dairy versions, vegans can purchase calcium-fortified soy milk and juices. In fact, there is as much calcium in four ounces of firm tofu or ¾ cup collard greens as there is in one cup of cow’s milk. I found the chart below on the Vegetarian Resource Group’s website to show you the calcium content in certain foods.

Food Amount Calcium (mg)
Blackstrap molasses 2 Tbsp 400mg
Collard greens, cooked 1 cup 357mg
Tofu, processed with
calcium sulfate* 4 ounces 200-330mg
Calcium-fortified orange juice 8 ounces 300mg
Soy or ricemilk, commercial,
calcium-fortified, plain 8 ounces 200-300mg
Commercial soy yogurt, plain 6 ounces 80-250mg
Turnip greens, cooked 1 cup 249mg
Tofu, processed with nigari* 4 ounces 80-230mg
Tempeh 1 cup 215mg
Kale, cooked 1 cup 179mg
Soybeans, cooked 1 cup 175mg
Okra, cooked 1 cup 172mg
Bok choy, cooked 1 cup 158mg
Mustard greens, cooked 1 cup 152mg
Tahini 2 Tbsp 128mg
Broccoli, cooked 1 cup 94mg
Almonds 1/4 cup 89mg
Almond butter 2 Tbsp 86mg
Soy milk, commercial, plain 8 ounces 80mg

Myth #2 = DEBUNKED!


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