Calcium Ca dairy milk bones teeth vegetarian
3 min read
If you follow a vegan diet and avoid dairy foods completely, or you prefer the taste of plant-based alternatives (such as soy, almond, coconut, cashew, macadamia, oat, pea or rice products), we encourage you to choose products fortified with calcium. These products do not naturally have calcium in them (or have it in very small amounts) so it must be added to the product (fortified)...

Many of the plant-based yoghurts, milks and cheeses available in Australia do not have added calcium and this is an issue if you're not actively sourcing your calcium from other food sources. Currently many people are choosing to make their non-dairy milks at home. And we love this for many reasons, including reducing food miles, processing and packaging (all big wins for the environment). However, when we make these milks at home it's important to consider that they're no longer a source of calcium because it hasn't been added in the processing. So if you choose to do this, then you need to be mindful of getting enough calcium else-where in your diet.  

 

How to eat enough calcium on a vegan diet

When choosing your non-dairy based milks, yoghurts and cheeses, make sure you can see at least 120mg/100mL of calcium in the ingredients list. If you’re not sure how to read nutrition labels, then check here our advice here. It is important to note that some tofu is high in calcium and can be a significant calcium source in a plant-based diet. However, it needs to be calcium-set tofu. We recommend reading the ingredients list of your preferred tofu and checking that you can see the word ‘calcium’ in the ingredients list or in the preparation methods. Tofu alone is not naturally high in calcium.

 

Learn more about food sources of calcium here.

 

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