The absorption of calcium can be reduced by a high animal protein diet, anti-acids, oxalates and phytates rich foods and a lack in vitamin D, magnesium and phosphorus.
Studies have shown that vegetarians absorb and retain more calcium from foods than non-vegetarians do.
An adult needs 900 mg daily.
300 mg of calcium are brought by:
2 soy yogurts
300 g of "fromage blanc"
30 g sesame seeds
40 g sesame butter
250 ml soy milk enriched in calcium
100 g tofu
30 g cheese such as parmesan, gruyère, comté
300 g broccoli
150 g watercress
200 g soybeans cooked
20 to 40 g of sea weeds
170 g dry figs
150 g hazelnuts
120 g almonds
Most of prepared foods from soybeans provide 300 mg (even more) per servings.
Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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