How Do Vegans Get Calcium?

Vegans can get enough calcium through a plant-based diet by incorporating calcium-rich foods such as fortified plant milks, tofu, kale, watercress, and nuts into their meals. It is important to also avoid calcium 'thieves' like caffeine and alcohol. Vitamin D is essential for absorbing calcium, so it is recommended to spend time outside or supplement with vitamin D, especially during the winter months when sunlight exposure is limited.

Incorporating recipes like kale one-pot spaghetti, tofu scramble, and berry blast smoothie can help boost calcium intake. Additionally, UV-grown mushrooms and fortified foods can provide vitamin D, but supplementation is recommended, especially for those living in northerly latitudes during the winter. It is crucial to ensure that any supplements are vegan-friendly and to consult with a healthcare professional for personalized recommendations.