Answer
to your Health Question
Question:
I am
50 years old and vegan how much calcium do I need to eat and from
what sources?
Larry
Answer:
Dear
Larry,
Vegans
may be at increased risk for inadequate intake of calcium because
of their lack of consumption of dairy products.
Calcium absorption may be reduced in vegetarians because they eat
more plant foods containing oxalic and phytic acids, compounds which
interfere with calcium absorption.
However,
vegetarian diets that contain less protein may reduce calcium excretion
The recommended daily amount of calcium required, for males from adolescence
through adult is 800 to 1200 mg.
Certain medications or dietary supplement may interact with calcium
supplements.Sometimes any of the following conditions can affect the
use of calcium supplements:
Diarrhea.
Stomach or intestinal problems (extra calcium may be necessary).
Heart disease.
Thyroid disorders
hypercalcemia and hypercalciuria
Hyperparthyroidism
Hypoparthyroidism
The best sources of calcium for vegans are:
|
Food
|
Calcium
(mg)
|
|
Soy
Milk, calcium fortified 1 cup
|
200
to 400
|
|
Fruits
|
|
|
Almonds
½ cup
|
162
|
|
Sunflower
seeds, dried. 1 oz
|
50
|
|
Amaranth,
cooked. .5 cup
|
135
|
|
Orange
juice, calcium fortified, 6 fl oz.
|
200-260
|
|
Oranges
1 cup
|
72
|
|
Apple,
raw with skin
|
10
|
|
Cantaloupe
1 cup
|
18
|
|
Watermelon
1 wedge
|
23
|
|
Blackberries
1 cup
|
46
|
|
Kiwi,
raw. 1 cup
|
50
|
|
Figs,
dried, uncooked. 1 cup
|
300
|
|
Cereals
|
|
|
Bread,
whole wheat, 1 slice
|
20
|
|
Bread,
white, 1 oz
|
31
|
|
Brown
rice, long grain, raw. 1 cup
|
50
|
|
Legumes
|
|
|
Legumes,
general, cooked. .5 cup
|
15
to 50
|
|
Chickpeas
1 cup
|
105
|
|
Vegetables
|
|
|
Iceberg
lettuce 1 head
|
102
|
|
Cabbage,
raw 1 cup
|
33
|
|
Spinach,
cooked, ½ cup
|
120
|
|
Celery
1 cup
|
48
|
|
Turnip
greens, boiled, ½ cup
|
99
|
|
Kale,
cooked, 1 cup
|
94
|
|
Cucumber,
peeled 1 large cucumber
|
39
|
|
Potato,
baked with the skin 1 potato
|
30
|
|
Calcium
sources for “pescatarian” ,people who abstain from
eating all meat and animal flesh with the exception of fish.
|
|
|
Sardines,
canned in oil, with bones, 3 oz.
|
324
|
|
Mackerel,
canned. 3 oz.
|
250
|
|
Ocean
perch 3 ounces
|
116
|
|
Canned
salmon with bones, 3 oz
|
181
|
Wheat
is poor in calcium. Refined flour contains only 20mg calcium per 100g.
but this lower content is offset by better absorption.Whole wheat
aids calcium absorption
It is
also important to engage in weight-bearing exercise to maximize bone
strength and bone density to help prevent osteoporosis later in life.
Weight
bearing exercise is the type of exercise that causes your bones and
muscles to work against gravity while they bear your weight.
Resistance
exercises such as weight training are also important because they
help to improve muscle mass and bone strength.
Examples
of weight bearing exercise walking running dancing aerobics skating.
Examples
of NON-weight bearing exercise swimming bicycling water aerobics.
|
