Myth Four: vegans are deficient in calcium

Myth Four: vegans don't drink milk so they get no calcium.

This is not the case in a plant based diet. Firstly, get some sunlight. Exposure to sunlight allows the body to make the bone-building hormone vitamin D which aids in your body absorbing calcium. Both vitiam D and calcium you can find in a plant based diet so it is a win win.

 Diets that are high in protein cause more calcium to be lost through the urine. Protein from animal products is much more likely to cause calcium loss than protein from plant foods. This may be one reason that vegetarians tend to have stronger bones than meat-eaters.

Sources of vegan calcium

Adults need about 1,000 milligrams a day—that's a little more than three 8-ounce glasses of milk. We need it for bones and yeah, it is traditionally found in dairy milk.

Sources of plant-based calcium

 

Broccoli 1 cup, cooked -  62 mg

Brussels sprouts, cooked  1 cup - 56 mg

Butternut squash 1 cup - 84 mg

Carrots 2 medium, raw - 40mg 

Cauliflower 1 cup, boiled - 20 mg 

Collards 1 cup, boiled - 266 mg

Kale 1 cup, boiled - 94 mg

Sweet potato 1 cup, baked - 76 mg 

Black turtle beans 1 cup, boiled - 102 mg

Chick peas 1 cup, boiled - 80 mg

Great Northern beans 1 cup, boiled - 120 mg 

Kidney beans 1 cup, boiled - 62 mg 

Lentils 1 cup, boiled - 38 mg 

Navy beans 1 cup, boiled - 126 mg 

Pinto beans 1 cup, boiled - 79 mg 

Soybeans 1 cup, boiled - 175 mg 

Soymilk 1 cup, calcium-fortified - 368 mg 

Tofu 1/2 cup, raw, firm - 253 mg 

White beans 1 cup, boiled - 161 mg

Rice Milk 1 cup, fortified - 300 mg

Wheat bread 1 slice - 26 mg

Whole wheat flour 1 cup - 41 mg 

Dried figs 10 figs - 140 mg

Naval orange 1 medium - 60 mg

Raisins 2/3 cup - 53 mg