I recently heard about this important article about vegans and calcium from Jack Norris R.D.( registered dietician ) from Vegan Outreach.
In a nutshell, there have been various beliefs in vegan circles over the years that vegans do not need as much calcium as omnivores. A very good study was recently published to the contrary, finding that vegans had worse bone fracture rates than omnivores or vegetarians.
The USRDA for calcium for most adults is 1,000 mg. The UK RDA is 700 mg. Vegans who got 525 mg of calcium had the same bone fracture rate ( still sucky ) as omnivores.
1 cup of cooked, chopped collard greens gives 266 mg of calcium.
1 cup of cooked, chopped, broccoli has 62 mg of calcium.
1 cup of raw, chopped watercress, which is as palatable as lettuce and half the calories, has 40 mg of calcium.
A similar serving of lettuce has only 13mg of calcium.
The Vegan Outreach article by Jack Norris R.D.:
New Study Answers Questions about the Vegan Diet, Calcium, and Bone Health – February 23, 2007 – by Jack Norris, RD
Current information about Calcium & Osteoporosis via veganhealth.org
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