Calcium Enriched Vegetarian Foods

Calcium is necessary for your body to develop and maintain healthy bones and teeth. Besides calcium's bone-strengthening qualities, calcium contributes to the regulation of blood pressure, and this essential mineral is necessary for blood clotting, nerve functioning, heartbeat regulation and muscle contractions. Vegetarians, some of whom eat dairy products, and vegans, who eat no dairy, can obtain sufficient calcium from a number of plant sources and from calcium-enriched foods and beverages.

Soy

Many vegetarians rely on soy products for protein, but soy is not a good source of calcium. One quart of natural soy milk contains about 200mg of calcium, whereas cow's milk contains six times that amount. Soy milk is often fortified with calcium to bring the level up to 1,200mg so it can provide an equally calcium-rich alternative to cow's milk. Other fortified soy products include calcium-enriched tofu, soy yogurt and frozen soy desserts. Calcium-fortified soy foods are usually low-fat and contain no cholesterol. Soy milk and tofu are rich in isoflavones, which are plant-derived phytoestrogenic substances that contribute to helping your bones stay healthy.

Fruit Juices

Juices fortified with calcium provide this important nutrient to vegetarians and vegans who may not consume enough naturally calcium-rich beverages or foods. Calcium-enriched orange juice is also rich in vitamin C, which contributes to the likelihood of maintaining healthy bones. Some brands of tomato juice and apple juice are also calcium-enriched. Some vegetables, such as spinach and beet greens, have high levels of calcium, but that calcium is difficult for people to absorb. Other dark leafy greens, dairy products and enriched foods and beverages, are well-absorbed by people.

Cereals and Other Grain Products

Ready-to-eat breakfast cereals are often calcium-enriched, as are instant oatmeal and other hot cereals. Calcium-fortified breakfast bars, granola snacks and energy bars are a quick source of calcium, but always check the nutrition facts associated with these bars to be sure you are not eating too much sugar, calories, fat and salt. Calcium-enriched baked products you buy ready-made or make with fortified mixes provide vegetarians with necessary calcium. Some of these foods include breads, cookies, crackers and graham crackers. Breakfast foods such as waffles and pancakes can be made with calcium-enriched batter. Vegetarians may enjoy eating different types of pasta or Asian-style noodles, and you can find many calcium-fortified brands of spaghetti, linguine, penne, macaroni, ramen and instant noodles.

Importance of Calcium Enrichment and Supplementation

Foods and beverages that are calcium-enriched may also contain supplemental vitamins and other minerals. One reason for this is that certain nutrients, such as iron, zinc, vitamin B-12 and vitamin D, may be lacking in some diets, including those followed by vegetarians. Another reason is that simply consuming foods that contain calcium is not enough. To properly absorb calcium, the body needs other vitamins and minerals, especially vitamin D, which must be obtained on a daily basis from the sun, from our diets or from supplemental vitamins. If muscle and nerve cells are unable to absorb enough calcium from food, the cells will begin to take calcium from the bones. This may result in osteoporosis, an extreme loss of bone mass. Bone density decreases with age, accelerates in menopausal women and causes bones to become thin, weak and easily fractured. To remedy this, some vegetarians also take calcium and vitamin supplements.