The NIH recommends that adults between the ages of 19 and 50 get a minimum of 1,000 mg of calcium a day, but preliminary research shows vegans may be able to get away with less than that. A European Journal study found that when vegans consumed at least 525 mg per day of calcium , their risk of bone fracture was no different than that of non-vegetarians with similar calcium intakes. The key is eating a variety of naturally calcium-rich foods such as kale, bok choy, almonds, soy beans, figs, and navel oranges as well as calcium-fortified foods such as cereals, plant-based milks, and tofu made with calcium sulfate, Henderson says. Bonus: soy, leafy greens, and most fortified foods are also high in vitamin D, which helps your body absorb calcium.
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