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Vegan Diet and Calcium
Vegan Diet and Calcium
1/24/13 5:03 AM
I am just finishing up UR and plan on continuing with a vegan diet. How do I make sure I cam getting the recommended amount of calcium (12oomg/day) in my diet? Thanks.
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RE: Vegan Diet and Calcium
1/24/13 5:21 AM as a reply to CoachPhillywebb.
I am mostly vegan myself emoticon I eat dairy once a month or so and that is all and I still buy leather products so I can;t say I am a vegan per say! lol You can take a daily vitamin, I take rainbow light which is a Vegan vitamin.you can also get calcium in these foods from highest amount to lowest:
dried seaweed
carob powder
raw tofu
tahini
cooked tofu
almonds with skin
dried figs
parsley
broccoli
corn tortilla
brazil nuts
tempeh
lemon peel
sunflower seeds
wheat germ
mixed grain breads
coriander
walnuts
unprocessed wheat bran
black currants(dried)
hazelnuts
miso
dried apricots
sesame seeds
chickpeas
raw spinach
prunes
pecans
cooked spinach
peanuts(roasted with skin)
dates
watercress
raisins
raw pumpkin seeds
oranges
sugar snap peas

Hope this list helps! I would also reccomend reading a few books! I think you will find that in all the studies, dairy can actually hinder calcium absorption in our bodies! so even though we are ingesting alot we actually don't need all that much emoticon Try reading "whitewash-the truth about milk" and "no more bull" I also highly reccomend "Vegan Planet" for both info and amazing recipes! good luck emoticon
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RE: Vegan Diet and Calcium
1/24/13 9:52 AM as a reply to CoachPhillywebb.
Thanks for the info Foxymel. I don't drink cow's milk at all - never liked it, but sometimes used Almond milk on cereal. Don't think I'll be eating much of that anymore though because I ate it for breakfast, and now my breakfasts will be shakeology. You are right about dairy hindering calcium absorption - vitamin d helps it. My goal is to try and not take any vitamins or supplements and get all of my nutritional needs via the foods I eat. I will, however, look into Rainbow Light.
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RE: Vegan Diet and Calcium
1/24/13 12:17 PM as a reply to CoachPhillywebb.
Phillywebb:
I am just finishing up UR and plan on continuing with a vegan diet. How do I make sure I cam getting the recommended amount of calcium (12oomg/day) in my diet? Thanks.


Dark, leafy greens have the most calcium of any food around. 2 cups of raw or cooked spinach per day will give you plenty of calcium.

Hope that helps.
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RE: Vegan Diet and Calcium
1/26/13 12:27 AM as a reply to CoachPhillywebb.
Phillywebb:
Thanks for the info Foxymel. I don't drink cow's milk at all - never liked it, but sometimes used Almond milk on cereal. Don't think I'll be eating much of that anymore though because I ate it for breakfast, and now my breakfasts will be shakeology. You are right about dairy hindering calcium absorption - vitamin d helps it. My goal is to try and not take any vitamins or supplements and get all of my nutritional needs via the foods I eat. I will, however, look into Rainbow Light.


Phillywebb, please read up on your vitamin b12. that is the only major concern in the vegan community as it is not something normally found in a fresh foods vegan diet. It is added to some things that are processed, it may say "fortified with b12" on it but I don't eat any processed foods besides whole wheat pasta, quinoa pasta, and canned beans. so Just be sure you are getting that. You don't need much but that is the main reason I take a vegan vitamin in the first place emoticon I also was able to cut out tylenols and other over the counter meds since I changed my diet. I just haven't needed them which is amazing! emoticon have a wonderful day and good luck on your new lifestyle changes!
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RE: Vegan Diet and Calcium
1/26/13 4:23 AM as a reply to CoachPhillywebb.
Thanks Foxymel. Vitamin B12 is the only supplement I plan on taking - hoping to get all of my other dailys in my food and Shakeology. My only challenge is calcium which is the reason for my post. Thanks much for your input.emoticon
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RE: Vegan Diet and Calcium
1/27/13 4:45 AM as a reply to CoachPhillywebb.
not a problem emoticon if you strive to eat a wide variety of foods every day (30 is reccomended) than you should have no problem with your calcium intake emoticon
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RE: Vegan Diet and Calcium
1/27/13 10:37 AM as a reply to CoachPhillywebb.
Spinach, kale, etc. Better sources of calcium than dairy anyway.
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