It's recommended that adults consume about 1000mg of calcium every day. Calcium is vital for strong teeth and non-vegans get theirs from a range of sources like milk, cheese and yoghurt.
Vegan on Female First
There are plenty of good sources of calcium for vegans out there- you just need to know what you're looking for if you're not supplementing it in tablet form or in addition to this.
Fortified, unsweetened, soya, rice, oat, nut and coconut drinks- There is a huge range of these drinks in the supermarket now both of the chilled and long life variety, simply check the carton before buying that it is fortified with calcium. There is generally about 120mg of calcium per 100 ml so a large glass a day will help you reach your quota.
Calcium set tofu- Again it will say on the packaging how much calcium is in the block so make sure you opt for the most calcium rich one if you think you're not getting enough.
Sesame seeds and Tahini- You can toss some sesame seeds on your stir-fry or throw some tahini on your homemade hummus so it tastes just like the shop bought stuff.
Pulses- Lentils, beans and peas are so versatile- you can pop them in soups, in veggie spaghetti bolognaise, in chillies or on salads. And you can use them to eat with meals that you've always loved like veggie sausages, mushy peas and chips!
Brown and white bread- In the UK, calcium has to be added to white and brown flour by law so a couple of slices of bread as toast in the morning, with beans or as a sandwich will contribute towards your daily intake.
Dried fruits- Raisins, prunes, figs and fried apricots are great sources of calcium. Ideally these should be eaten with another meal and not as a snack as this reduces the impact of the natural sugars on the teeth.
Mock meats and veggie options- If you check the packaging- many of these meat substitutes are made from wheat flour which is fortified with calcium like in bread.
*Remember that vitamin D helps the absorption of calcium in the body so try to choose drinks that are fortified with calcium AND vitamin D, take a supplement or seek out cereals and spreads that contain it.*
Source. www.nhs.uk