How to Get Calcium Eating Vegetarian

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Individuals who choose a vegetarian lifestyle have several different challenges depending upon the level of vegetarianism that they practice. For instance those vegetarians to eat milk, eggs and cheese have an easier time getting calcium, magnesium and vitamin B12 than those who are vegan and eat no animal products at all. One of the biggest mineral requirements that an individual has, which may be deficient in a vegetarian diet, is calcium.

Calcium, along with magnesium, phosphorus and vitamin K to, is required to build strong bones. Vegetarians who choose to eat the majority of their calories in past and whole grains will miss out on the large amount of calcium found in dark green leafy vegetables, orange juice and calcium fortified soy milk.

There are many benefits to eating a vegetarian diet and individuals should seek to eat a well-balanced healthy diet in order to fulfill all of the nutrient requirements that their bodies have. The rules to eating a vegetarian diet are the same as any other diet-there should be a variety, balance and moderation.

The recommended level of calcium for adults ages 19 through age 50 is 1000 mg per day. For those older than 50 the recommended dose is 1200 mg per day. Some studies, although not all, have shown that older adults with high calcium intake have stronger brooms and a lower fracture risk. However, these studies did not control other outside sources which have an impact on the strength of bones. There are a limited number of studies using individuals who practice a vegan diet. However, in one study where vegans were used as study subjects their calcium intakes were close to recommended levels and the researchers found that calcium was well absorbed.

Calcium rich foods include spinach, collard greens, K. L., soy milk, fortified orange juice, sesame seeds, tahini, broccoli, almonds, carrots and rice milk.

In the past doctors and researchers were on sure if a vegetarian diet was safe for teenagers. However, times have changed dramatically and while vegetarians are still mind already the American dietetic Association has officially endorsed the practice and believe that vegetarian eating is safe for teens.

What this means for the public in general is that they are are more choices available for those who need vegetarian diets both in restaurants and school cafeterias. Suddenly, dietary choices have opened out well beyond the basic peanut butter and jelly sandwich.

Vegetarians should be careful to not just simply drop certain foods from the diet without including other foods that will meet the nutritional needs of the body. Key nutrients that now must be planned our iron, calcium, protein, vitamin D, vitamin B12 and zinc. All of these vitamins and minerals are important building blocks for cells, organs and bony structures in the body.

Calcium and proteins a have received the most media attention when discussing the potential lack of nutrition in a vegetarian diets. However, as is well documented, there are many sources for calcium in a vegetarian diet whether it is a vegan or vegetarian.

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