Our bodies need calcium on a daily basis to maintain strong bones (teeth included). Our bodies cannot produce calcium on their own so we need to get it through nutrition. Some of the vegan dietary sources include tofu, green leafy vegetables, dried fruit, seeds and nuts. Note: In order to absorb calcium, our bodies need vitamin D. So be sure to expose yourself to the sun for at least 15 minutes a few times a week, or get vitamin D through nutrition/ fortified foods.
daily requirements:
- 0-6 months = 210 mg
- 7-12 months = 270 mg
- 1-3 years = 500 mg
- 4-8 years = 800 mg
- 9-18 yrs old = 1300 mg
- 19-50 yrs old = 1000 mg
- 51+ = 1200 mg
some of the top vegan dietary sources are:
- sesame seeds
- tofu
- soybeans
- almonds
- brazil nuts
- flax seeds
- kidney beans
- french beans
- yellow beans
- navy beans
- turnip greens
- dandelion greens
- kelp (seaweed)
- parsley
- kale
- arugula
- collards
- figs
Vitamin D Deficiency Says:
The smartest way to get vitamin D is a mix of sunlight, daily supplements, and big glasses of milk. Too much of one can cause stomach or skin problems while a balanced intake won’t have any adverse effects.
July 1st, 2009 at 12:25 pm
Owen Murphy Says:
i always take calcium supplements to my bones strong’`~
August 1st, 2010 at 10:22 am
best fish oil Says:
strong bones of course need calcium and magnesium so always take your calcium supplements.`
July 5th, 2011 at 10:29 pm
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August 28th, 2011 at 6:09 pm