CALCIUM
纯素饮食中的钙——牛奶之外
强化植物奶、卤水/石膏豆腐、低草酸绿叶菜。
CALCIUM
纯素饮食中的钙——牛奶之外
成人 RDA:1000 mg/日;50 岁以上女性:1200 mg。一杯强化豆奶或燕麦奶 = 300 mg。石膏(硫酸钙)豆腐 = 350 mg/100 g。羽衣甘蓝、白菜、西兰花每日追加 200–400 mg。
0 mg/day (adults)
RDA
0
top plant sources
0%
achievable on a well-planned vegan diet
0
supplement worth considering
CALCIUM
Best plant sources
Fortified soy/oat milk (1 cup)300 mg
Firm tofu (calcium-set)350 mg / 100 g
Kale, cooked150 mg / 100 g
Bok choy, cooked105 mg / 100 g
Almonds (28 g)76 mg
Tahini (2 tbsp)130 mg
Chickpeas, cooked49 mg / 100 g
Source: NIH ODS 2024; British Dietetic Association 2023
CALCIUM
Absorption & practical tips
低草酸绿叶菜吸收率 50%(牛奶 32%)。菠菜、大黄不算——草酸阻碍钙。
乳制品消费最高的国家骨质疏松发病率也最高。
CALCIUM
FAQ
Q&A
相关问题
- How do vegans get calcium?
Fortified plant milks, tofu (set with calcium sulfate), tahini, kale, bok choy, broccoli, almonds, chickpeas and beans. Target 700-1000 mg/day.
- Why don't vegans drink milk?
Dairy cows are repeatedly impregnated and separated from their calves, and most humans lose the ability to digest lactose after infancy.
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