Culcium - essential building block
Keeping our bones strong depends more on preventing the loss of calcium rather than increase consumption. Calcium loss rate depends partly on the type and quantity of protein that we eat, as well as on other factors related to diet and lifestyle.
Vegetarians who avoid dairy consumption, main calcium intake of plant sources is obtained especially from green leafy vegetables and legumes that give the body an important building block for building bones.
Recommended Dietary Allowances (RDAs) for Calcium in mg:
| Age | Male | Female |
| up to 6 months | 210 | |
| up to 12 months | 270 | |
| up to 3 years | 500 | |
| up to 8 years | 800 | |
| up to 18 years | 1300 | |
| up to 50 years | 1000 | |
| 50 and over | 1200 | |
Vegetarian food sources of Calcium:
| Source | mg per serving | % Daily Value |
| Fortified breakfast cereals | as specified on the outer packaging | |
| Soy beverage, calcium-fortified, 8 ounces | ||
| Orange juice, calcium-fortified, 8 ounces | ||
| Milk, nonfat, 8 ounces * | 302 | 30 |
| Milk, whole (3.25% milk fat), 8 ounces * | 291 | 29 |
| Spinach, cooked, ½ cup | 120 | 12 |
| Turnip greens, boiled, ½ cup | 99 | 10 |
| Kale, cooked, 1 cup | 94 | 9 |
| Chinese cabbage, raw, 1 cup | 74 | 7 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Bread, whole-wheat, 1 slice | 20 | 2 |
* for those who take milk
** 1 cup = 8 oz
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