Calcium strengthens bones and contributes to cell metabolism, blood clotting and nerve impulse transmission. As people age, calcium becomes increasingly important in helping prevent osteoporosis, a condition that can lead to fractures. While lacto-vegetarians can boost their calcium intake through cow's milk, cheese, yogurt and other dairy products, total vegetarians must be more creative in finding non-dairy sources of calcium.
Leafy Vegetables
As part of its nutritional food pyramid, the U.S. Department of Agriculture recommends dark green leafy vegetables as ideal calcium sources for a plant-based vegetarian diet. Leafy plants such as mustard greens, bok choy and collard greens are reasonably priced and plentiful year-round. Another smart vegetarian choice is fiber-rich broccoli, which also adds vitamins A, D and K to a balanced diet.
Soy Products
Soy-based products are no longer limited to specialty and health-food stores and are showing up with increasing frequency at mainstream grocers. Tofu is a versatile source of protein and calcium that easily takes on the flavor of other foods. A 2-ounce portion of tofu contains 304 mg of calcium, while a slice of soya cheese adds 180 mg, according to data from the Vegetarian Society. Soymilk, which comes in original, vanilla and chocolate flavors, is naturally low in fat and cholesterol-free.
Nuts, Beans and Fruit
The American Dietetic Association recommends almonds and Brazil nuts as part of a calcium-rich vegetarian diet. Beans and legumes, especially chick peas, baked beans and French beans, provide vegetarians with needed calcium. For a sweet, high-fiber source of calcium, dried figs and dried apricots top the charts, Vegetarian Society data shows. For example, four dried figs provide 168 mg of calcium.
Fortified Foods
You can also find sources of calcium in fortified cereals and juices, benefiting from manufacturers' response to a call for more calcium in consumer diets. Women, especially those going through menopause, need increased calcium to replace the amounts depleted from their bones. People choosing a vegetarian lifestyle should carefully read labels to find extra sources of this important mineral.
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