broken arm
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scarlet pretty much covered it...sorry about your arm!
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Tofu and Other Sources of Calcium
Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist so that vegans eating varied diets that contain these foods need not be concerned about getting adequate calcium. Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra 1. Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. Table 1 shows the amount of calcium in selected foods. When you realize that there is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth.
Table 1: Calcium Content of Selected Vegan Foods
Food
Amount
Calcium (mg)
Tofu, processed with
calcium sulfate* 4 ounces 420
Blackstrap molasses 2 Tbsp 400
Collard greens, cooked 1 cup 357
Calcium-fortified orange juice 8 ounces 300
Soy or ricemilk, commercial,
calcium-fortified, plain 8 ounces 200-300
Commercial soy yogurt, plain 6 ounces 80-250
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari* 4 ounces 80-230
Tempeh 1 cup 215
Kale, cooked 1 cup 179
Soybeans, cooked 1 cup 175
Okra, cooked 1 cup 172
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 152
Tahini 2 Tbsp 128
Broccoli, cooked 1 cup 94
Almonds 1/4 cup 89
Almond butter 2 Tbsp 86
Soy milk, commercial, plain 8 ounces 80
The link: http://www.vrg.org/nutrition/calcium.htm#tofu
Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist so that vegans eating varied diets that contain these foods need not be concerned about getting adequate calcium. Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra 1. Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. Table 1 shows the amount of calcium in selected foods. When you realize that there is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth.
Table 1: Calcium Content of Selected Vegan Foods
Food
Amount
Calcium (mg)
Tofu, processed with
calcium sulfate* 4 ounces 420
Blackstrap molasses 2 Tbsp 400
Collard greens, cooked 1 cup 357
Calcium-fortified orange juice 8 ounces 300
Soy or ricemilk, commercial,
calcium-fortified, plain 8 ounces 200-300
Commercial soy yogurt, plain 6 ounces 80-250
Turnip greens, cooked 1 cup 249
Tofu, processed with nigari* 4 ounces 80-230
Tempeh 1 cup 215
Kale, cooked 1 cup 179
Soybeans, cooked 1 cup 175
Okra, cooked 1 cup 172
Bok choy, cooked 1 cup 158
Mustard greens, cooked 1 cup 152
Tahini 2 Tbsp 128
Broccoli, cooked 1 cup 94
Almonds 1/4 cup 89
Almond butter 2 Tbsp 86
Soy milk, commercial, plain 8 ounces 80
The link: http://www.vrg.org/nutrition/calcium.htm#tofu
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tahini
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Quote:
dont quote me on this, but i heard that most/all calcium enriched orange juice isnt vegan. It is filled with something. Anyone know for sure?Originally Posted by scarlet
ouch! that stinks.
calcium fortified OJ, and some brands of tofu are higher in calcium than others. plus mustard greens, collards, and fortified cereals too.
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Your normal intake is sufficient for recovering from your broken arm. You don't have to overstuff yourself with calcium.
But it's a good idea to question your normal intake.
But it's a good idea to question your normal intake.
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