Tuesday, June 18, 2013

Calcium sources for vegans and vegetarians

Milligrams of CalciumOther Bone Benefits
Calcium-set firm tofu (made with calcium-sulfate), 1 cup200-300Provides protein
Leafy greens (bok choy, kale, collards, mustard or turnip greens) 1 cup cooked100 to 260Provides vitamin K and potassium
Broccoli, 1 cup cooked60 to 85Provides vitamin C
Fortified orange or tomato juice, 1 cup300Provides vitamin C and potassium (choose reduced sodium tomato juice)
Fortified soymilk, 1 cup300Provides protein
Fortified almond, hempseed, rice, oat and coconut milks, 1 cup300These milks tend to be low in nutrients, but they are a good source of calcium and vitamin D, and a great alternative to soymilk.

source

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