Calcium

Calcium is a mineral that is essential for healthy bones and teeth. It also impacts heart health, nerve signaling, and muscle activity. The recommended daily allowance (RDA) for calcium is 1,000 mg for most adults and 1,200 mg for adults over 50.

Bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milk or juices are some examples of plant sources of calcium. Studies, however, largely agree that most vegans don't consume enough calcium. The vegan community frequently believed that because vegans do not need calcium to balance the acidity caused by a diet high in meat, they have lower calcium requirements than omnivores. To assess how meatless diets affect daily calcium requirements, more research is required. However, research indicates that people who consume less calcium—less than 525 mg—tend to have a higher risk of developing bone fractures. Therefore, it is advised that all vegans aim for the RDA and take in at least 525 mg of calcium daily. If this cannot be achieved simply through diet or fortified foods, supplements should be used.