I'm trying to keep my diet as vegan as possible. Instead of milk, where should I get my calcium from?

Does anyone have a soy-free, vegan diet plan they know of that I can follow? Which foods are a good source of calcium?I'm trying to keep my diet as vegan as possible. Instead of milk, where should I get my calcium from?
I won't list more sources of calcium (since there seem to be a lot already), however I think you should be aware of factors that can affect calcium absorption.

Vitamin D is vital to calcium absorption. Without it, less than 10 % of the calcium you consume will be absorbed. So, make sure to get some sun!

Phytates (in nuts seeds and grains), oxalates (acid in spinach/rhubarb that binds to calcium significantly lowering its absorbency), and high levels of phosphorus and magnesium (from supplements) all depress calcium absorption. So, although spinach and nuts/seeds/grains contain calcium, it is not all readily available for your body to absorb (in spinach, about 5% of its calcium is absorbed)I'm trying to keep my diet as vegan as possible. Instead of milk, where should I get my calcium from?
A lot of herbs have high calcium and other nutrients in them(herbs which we use in cooking, especially italian food have a lot of herbs in them)
Enjoy the wholesome goodness of carrots. Carrots are full of calcium.I'm trying to keep my diet as vegan as possible. Instead of milk, where should I get my calcium from?
dark green veggies are best! broccoli, kale, collard greens. Also there is lots of calcium fortified drinks out there. go to mypyramid.gov , it's free and you can enter in everything you eat in your day to see if your lacking some nutrients. It really helps to keep me on track to make sure Im getting all the good stuff I need.
many foods are fortified with calcium, like orange juice, rice milk, some cereals. some vegetables have calcium, like broccoli. chances are you won't always get enough daily calcium through diet so you should consider taking a supplement as well.



I couldn't find a specific diet plan online. There are a few general vegan diet plans:



http://www.vegcooking.com/pdfs/2wkmenu30鈥?/a>

http://www.veganhealth.org/articles/meal鈥?/a>

http://www.nbez.biz/mp/Vegan%20Meal%20Pl鈥?/a>

http://vegweb.com/vegan-diet.shtml

http://homepage.eircom.net/~veganireland鈥?/a>



The above includes soy foods which you can just omit %26amp; replace with something else. If you need more help, you should ask a nutritionist.I'm trying to keep my diet as vegan as possible. Instead of milk, where should I get my calcium from?
Good plant sources of calcium include:



Green leafy vegetables: spring greens, kale, broccoli, parsley.



It is important to note that spinach is not a good source of calcium. It is high in calcium, but the calcium is bound to oxalates and therefore poorly absorbed



Fortified foods such as soy milk



White flour (as calcium is added by law) and white flour products



Calcium-set tofu



Oranges



Ground sesame seeds (tahini)-

The calcium content is high but variable and absorption of calcium from tahini is not proven so tahini should not be relied upon as a main source



Figs and black molasses



Drinking hard water can provide 200mg of calcium daily, although soft water contains almost none[2]
you can get calcium from cheese avocado carrots and yogurt
You don't get any calcium from milk. That is promoted by the diary industry, but has no basis on fact. As an adult (or anyone over 7), cannot digest milk properly and can't make use of any of the calcium that may or may not be in milk. The only thing you get from milk is fat... which we don't really need.



Any green leafy vegetable has a lot more calcium than any milk... sesame seeds have a lot as well.
Carrots, dark green veggies (ex. bok choy, kale, mustard greens, dandelion greens, turnip greens, artichokes and broccoli. Out of these options turnip greens have the highest calcium source with 200mg per cup. Bok Choy has 160mg and Dandelion greens 140mg per cup.)

Many beans are also fair sources of calcium including baked beans and soy beans. surprisingly sesame seeds are very high in calcium. Also other nuts such as soy nuts and almonds. Hmm and I remember reading somewhere that studies have shown that most people's bodies absorb 75% more calcium from soymilk than from cow's milk. Even rice, hemp, and almond milk are all pretty fair in calcium. Take multivitamins as well!
Silk DHA Omega-3 %26amp; Calcium Soy Milk has 30% more calcium than milk.
I'm not sure if it has calcium, but why not try that soy milk Silk??
Some fruits and vegetables high in calcium are : Oranges, Raisins, Collards, Spinach, Broccoli and Carrots



You could also buy a fortified cereal, check the side of the box for nutritional info...

Or you could buy fortified soy milk
Beans are actually a great source of calcium, as are various nuts and sesame seeds. 1oz sesame seeds gives you 23% your daily value of calcium whereas 1oz milk gives you 3%. There are far better sources of calcium than milk.

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