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I saw someone post about a website called fitday.com, and I tried it out. According to the site, I'm getting enough essential nutrients with the exception of calcium. I was wondering if some other vegans could give me some ideas of foods to add to meals that contain calcium and what I could eat (and how much) on a given day that would be sufficient.

Thanks!
 

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Tofu, fortified oj, fortified soy milk, fortified rice milk, almonds, broccoli, and leafy greens all are good for calcium.

With the oj and the "milks" just go cup for cup like you would have cow's milk to get the same amount of calcium. I'm not sure on the amounts of the others, but I'm sure the links Krista posted will give you some ideas.
 

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If you´re low with proteins and phosphates (soft drinks contain lots os ortho-phosphoric acid) you´re fine with your calcium. Don´t worry, omnis should worry with their high intake of protein and phosphates!
 

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One Silk soy yogurt has 50% of daily allowance! And soymilk has 30%! So it's pretty easy actually... and we only need about 500-800mg, alot less than the recommendation, cause we don't get too much protein like omnis.
 

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When it comes to calcium, I'm abit of a radical. The American government reommends 1000mg of calcium a day. I think that the bar is set artificially high. I've read a lot of conflicting studies, and I would personally say that you need about 600-800mg of calcium a day. (FYI, in the UK, the calcium RDA is set at 900mg AFAI)

I'm not a vegan, but since I have a strong dislike of most dairy products, I can probably tell you where i get my calcium from. There is calcium in beans, notably chickpeas, which I eat a fair few of. Tahini is a good source of calcium, but I rarely eat tahini.

I just drink fortified juice every now and then. And I have the occasional pizza (w/ cheese) so that's a source of calcium, i guess.

Personally, i don't worry about calcium all that much. I just get a fortified juice drink every couple of days and drink it. In one litre, there's about 1200mg of calcium, so one can last about two days as I see it.
 

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As far as absorption goes, it's better to break up your calcium intake during the day. Your body only absorbs about 500 mg at a time from supplements. But, getting your calcium from food sources is a little different, so I wouldn't exactly stop taking a supplement with a meal just because it's a calcium rich meal. But, so you know PunkRockRapunzl, if you take calcium supplements at night, it may work to calm you before bed.
 

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Sandiemac, you have to supplement. Missleigh is right about absorption. If you calcium four times a day, not only do you absorb more you also loose less because of the better situation of calcium being able to bind to protein.

Not all people need to supplement, so if you´re semi-confident, it´s no waste of money.

As Loki said, the bar it set very high, because it has to cover demand of omnis.
 

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Quote:
Originally posted by Lothar M Kirsch

Sandiemac, you have to supplement. .
i know i know *sigh* but it's such a pain the butt! trying to remember all these vitamins and the shots. i'm forever late on the shots because i forget which day i do it on! but i'd rather do this than weight 310 lbs!
 
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