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Calcium

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Calcium is important whether you are vegan or not, and you should ensure you are meeting your RDA: 700 mg for adults (UK).

We need calcium for strong bones (along with its super sidekick Vitamin D, which helps us to absorb it). Calcium is essential for your body’s growth and development, so as well as eating plant foods rich in it, make sure you eat lots of fruit, vegetables, and protein.

The foods listed below are better sources of calcium than cow’s milk (or other dairy products):

Food Serving Calcium (mg)
Non-dairy fortified milks, e.g. soya, almond, coconut, hemp, oat 250ml 300
Individual yoghurt portion 150 gr 150
Tofu (calcium-set) e.g. Cauldron plain tofu One 250 gr pack 500
Kale boiled 80 gr 120
Raw watercress 80 gr 130
Brazil nuts 30 grams (small handful) 130
Pak choi 100 gr 105
Dried figs 100 gr – four to six pieces fruit 250
Orange 1 medium 50

‘……..there are lots of other non-dairy sources of calcium including fortified soya products, pulses, nuts, seeds and white bread. Additionally, fresh fruit and vegetables contain a number of key vitamins, minerals and trace elements that are good for bones’

National Osteoporsis Society April 2017

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Nutrition

  • Calcium
  • Iodine
  • Iron
  • Omega-3 and Omega-6 Fatty Acids
  • Pregnancy and Infancy
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