Calcium - how much is needed?
The recommended level of calcium for adults age 19 through 50 years is 1000 milligrams per day. An intake of 1200 milligrams of calcium per day is recommended for those age 51 years and older.
Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, and many other foods commonly eaten by vegans.
There is as much calcium in 4 ounces of firm tofu or ¾ cups of collard greens as there is in one cup of cow's milk.
Tofu which is prepared with calcium sulfate will contain more calcium than tofu made with nigari.
The amount of calcium in tofu varies from brand to brand. To calculate how much calcium is in the tofu you buy, look at the label. Calcium content will be listed as percent of the Daily Value.
Since the current Daily Value for calcium is 1000 milligrams, multiply the percent Daily Value by 10 to get the amount of calcium (in milligrams) in one serving. For example, tofu with 10% of the Daily Value for calcium would have 100 milligrams of calcium in one serving.
| Source | Portion | Calcium Content (Mg.) |
|
Soy or ricemilk, commercial, calcium fortified, plain |
8 ounces |
150 - 500 |
|
Soymilk, commercial, plain |
8 ounces |
80 |
|
Collard greens, cooked |
1 cup |
357 |
|
Blackstrap molasses |
2 Tbsp |
342 |
|
Calcium-fortified orange juice |
8 ounces |
300 |
|
Broccoli, cooked |
1 cup |
94 |
|
Almonds |
¼ cup |
97 |
|
Almond Butter |
2 Tbsp |
86 |
|
Sesame Seeds |
2 Tbsp |
160 |
|
Turnip greens, cooked |
1 cup |
249 |
|
Okra, cooked |
1 cup |
176 |
|
Soybeans, cooked |
1 cup |
175 |
|
Figs, dried or fresh |
5 medium size |
135 |
|
Mustard greens, cooked |
1 cup |
152 |
|
Commercial soy yogurt, plain |
6 ounces |
250 |
|
Kale, cooked |
1 cup |
179 |
|
Bok choy, cooked |
1 cup |
158 |
|
Tofu, processed with calcium sulfate |
4 ounces |
200 – 330 |
|
Tofu, processed with nigari |
4 ounces |
80 – 230 |
http://www.vrg.org/nutrition/iron.htm
Dried beans and dark leafy green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters.
The amount of iron in select foods is expressed as milligrams of iron per 100 calories. Many foods eaten by vegans are superior to animal-derived foods.
For example, you would have to eat 340 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron
Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron are also high in vitamin C so that the iron in these foods is very well absorbed.
Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.