Calcium in vegetarian Diet

Calcium in a Vegetarian Diet

Adequate calcium-intake is important for bones and many other chemical processes in our body. It is essential for a healthy vegetarian diet. Ovo-lacto vegetarians have several food sources of calcium to choose from.

Sources of Calcium in Vegetarian Diet

Calcium is present in a wide range of vegetarian foods. These include:
Dairy products, leafy green vegetables (eg. kale), nuts and seeds (eg. almonds, Brazil nuts, pistachios, sesame, sunflower, flax seeds), tofu, and dried fruit.

Calcium Uptake in Vegetarian Diet

PLUS. Vitamin D boosts absorption of calcium during digestion.
MINUS. High protein levels may increase our need for calcium. Also, phytic acid, (eg. from bran), and oxalic acid (from spinach, rhubarb, chard, and beet greens) may slightly inhibit our intake of calcium. Saturated fat can also lessen calcium absorption.

This article take from http://www.vegetarian-diet.info/vegan-diet-nutrition.htm