Calcium (Vegan Society)

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Calcium

Calcium is a major mineral: the average adult is made up of just over a kilo

(around 2% of total body weight). 99% of this is found in the bones and teeth,

and the remainder is used for the contraction of muscles, nerve function, enzyme

activity and blood clotting.

 

 

 

Calcium Requirements

The UK Department of Health?s Reference Nutrient Intakes (the daily amount that

is enough for 97% of people: similar to RDAs used previously in the UK) are as

follows.[1]

 

Age/Sex Calcium requirement (mg/day)

0-12 months 525

1-3 years 350

4-6 years

450

7-10 years

550

Teenage girls 800

Teenage boys 1000

Adult men & women 700

Breast-feeding women no increase

 

 

 

 

 

Vegan Sources of Calcium

Good plant sources of calcium include:

 

Green leafy vegetables: spring greens, kale, broccoli, parsley.

It is important to note that spinach is not a good source of calcium. It is high

in calcium, but the calcium is bound to oxalates and therefore poorly absorbed

Fortified foods such as soya milk

White flour (as calcium is added by law) and white flour products

Calcium-set tofu

Oranges

Ground sesame seeds (tahini)

The calcium content is high but variable and absorption of calcium from tahini

is not proven so tahini should not be relied upon as a main source

Figs and black molasses

Drinking hard water can provide 200mg of calcium daily, although soft water

contains almost none[2]

 

 

Examples of amounts of foods providing 100mg calcium[3]

Type of Food grams

 

Almonds 42g

Black Treacle 18g

Broccoli 250g

Carob 29g

Chickpeas (boiled) 217g

Curly Kale (boiled) 67g

Currants 108g

Chickpea flour 56g

Figs 40g

Oranges 212g

Soya Milk (calcium-fortified) 83g

Spring Greens (cooked) 133g

Tahini 15g

Tofu (made with calcium sulphate) 33g

Watercress (uncooked) 59g

White Plain Flour 71g

Wholemeal Flour 263g

White Bread 56g

Wholemeal Bread 94g

Brown Bread 54g

Granary Bread 48g

 

 

 

 

Ensuring an adequate intake of calcium

A study in the UK of 34,696 adults, over five years, found that the vegans

studied had a higher risk of bone fracture than the meat eaters, fish eaters and

vegetarians studied. This appeared to be a result of their lower calcium intake

? no increase in risk was found in those vegans consuming at least 525 mg of

calcium per day ? and highlights the importance of ensuring an adequate intake

of calcium[4]. Recommended intakes are given in Calcium requirements on the

previous page.

 

 

 

Calcium is a team player

Calcium is sometimes thought of as the ?bone-builder?, but it should not be

viewed in isolation. Other nutrients including vitamin D, vitamin K, protein and

potassium play an important part in building bones. Exercise also helps to build

bones.

 

Vitamin D assists with calcium absorption so it is important to ensure a supply.

Expose your face and arms to the sun for approximately 15 minutes per day. If

your sun exposure is limited (for example in a British Winter), or if you are

dark skinned make sure that you get 10 to 20 micrograms of vitamin D2 each day

from fortified food or a supplement such as VEG1 available from The Vegan

Society.

 

 

 

Other Factors To Consider:

Salt (sodium) causes calcium loss, so opt for low-sodium salt (e.g. Losalt) and

low-sodium foods.

Caffeine reduces calcium absorption so reduce your intake of caffeinated foods

and drinks such as coffee and tea.

Vegetables and fruit improve calcium balance so eat plenty.

Protein stimulates bone building so it is important to ensure an adequate intake

of protein, but avoid excesses. Moderate protein intake ? about one gram of

protein per kilogram of body weight per day ? is probably ideal.

 

 

 

Further details

For more details on bone health, see please see The Vegan Society?s information

sheet ?Diet & Bone Health?

(http://www.vegansociety.com/food/nutrition/diet_and_bone_health.php), or our

briefing paper on ?Diet & Bone Health? ? available from us for ?2 or free over

email.

 

 

For more details on the vegan diet in general see Plant Based Nutrition and

Health by Stephen Walsh. This book is the most comprehensive survey of

scientific research on vegan diets. It is ideal for vegans, would-be vegans and

health care professionals.

 

 

References

2004-2008 Vegan Society.

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