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