How Should a Vegetarian Take Calcium

photo credit: mc559

If you want to have strong and healthy bones, eat calcium-rich food. Classic examples are the dark green leafy vegetables. But, tofu that has calcium sulfate, soy milk fortified with calcium, orange juice, and foods that vegans usually eat are also calcium-rich foods. Though calcium supplements have been readily available, it is still an alternative that shouldn’t be relied upon that much.

The need for calcium is without question important for every human being. There is a need for large amount of calcium to make bones healthy, strong, and firm. Nerve and muscle functions and blood clotting require calcium. Hence, there is an extreme need to monitor one’s calcium intake and status. Otherwise, the body will become weak and bodily tasks would be in critical conditions.

What are other Perfect Sources of Calcium?

There is a need to highlight the importance of tofu in having sufficient intake of calcium. Forget about cow’s milk as the main source of calcium because this is not the entire truth. Vegans will agree to the fact that mustard greens, soy milk from soybeans, bok choy, soynuts, collards, broccoli, kale, okra, and Chinese cabbage are way richer in calcium contents. You will be surprised to learn as well that your healthy and regular intake of firm tofu will suffice if you want to have healthy bones and strongly-shaped teeth.

The Calcium Level that We Need

Every day, the prescribed intake of calcium needed by an adult is 1000 mg. This is true to those aged 19 through 30. Older people need higher serving of calcium which is 1200 mg of calcium. There will be a lower fracture problems among older adults aged 50 years and above if they can keep the recommended intake of calcium.

To vegans who take the recommended serving of calcium, rest assured that there will be normal absorption of calcium in their body.

Going back to the tofu as an ideal source of calcium, the calcium level that a person gets from tofu can be measured by determining the coagulating agent that has been used in precipitating the soy protein in tofu making process. When buying tofu, check out the label and pick the tofu that is prepared with calcium sulfate over the tofu that contains nigari. The brand of the tofu is another deciding factor that must be cleared though.
Protein and Calcium

The possibility of having calcium losses is when you rely on a diet that is rich in protein, animal protein to be specific. And when one urinates, there is an increased loss of calcium, too. But, there are studies that suggest that to promote the absorption of calcium, a person needs to have higher protein intake. This reduces the risk of fracture and the increase of bone density. As for the vegans, there should still be a close monitoring of the amount of protein they take as this means adequate calcium stores in the body as well.

However, less sodium intake, regular exercise, and other physical activities contribute in making the bones healthy. So, it is not always about the amount of calcium one takes.