Calcium is a mineral that’s necessary for good bone and teeth health. It also plays a role in muscle function, nerve signaling, and heart health.
The RDA for calcium is set at 1,000 mg per day for most adults and increases to 1,200 mg per day for adults over the age of 50. สมัคร UFABET
Plant sources include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu. And fortified plant milks or juices.
However, studies tend to agree that most vegans don’t get enough.
An often-heard remark among the vegan community is that. Vegans have lower calcium needs than omnivores. Because they do not use this mineral to neutralize the acidity produced by a meat-rich diet.
More research is needed to evaluate how meatless diets affect daily requirements. However, evidence suggests that vegans consuming less than 525 mg tend to have an increased risk of bone fractures.
For this reason, all vegans are encouraged to aim for the RDA. Making sure they consume at least 525 mg of calcium per day. Supplements should be used if this can’t be achieved through diet or fortified foods alone.
Vegans consuming too little dietary calcium should consider taking a daily supplement. This is especially important for those getting less than 525 mg per day.