Calcium without cow's milk: what to eat to get enough

No dairy — is calcium simply missing?

People give up cow's milk for all sorts of reasons: an allergy to milk protein, a vegan diet, or simply because it does not agree with them. Giving up dairy does not mean the body has stopped needing calcium. It still has to arrive every day; the only question is where from. The good news is that an ordinary vegan kitchen has plenty of places to get it, with no expensive supplements and no complicated formula.

Calcium is what keeps bones solid, teeth sound and muscles working normally — common knowledge, all of it. The trouble is that when people drop dairy they often forget to make it up elsewhere, and only notice some years later. That is entirely avoidable with a little attention to everyday meals.

Where calcium comes from on a vegan plate

These three groups are in a Vietnamese vegan kitchen almost daily. Nothing exotic is required.

Tofu and pulses

Tofu is made by setting soy milk with a coagulant, usually calcium sulfate or nigari. That means a piece of tofu carries calcium from the moment it is made, with nothing added afterwards. Whole soybeans, chickpeas and black beans contribute as well, though less than tofu does. At Banh Mi XANH, Đậu Hũ Cay at 56,000d is built on crisp fried tofu with fresh herbs — a lunch that is filling and brings protein and calcium at the same time.

Dark leafy greens

Kale, pak choi, broccoli and amaranth carry considerably more calcium than pale leaves such as lettuce. Water spinach and Vietnamese mallow are the familiar market options, easy to buy and easy to cook. Rotating several kinds through the week is better than staying loyal to the one you always reach for.

Sesame, almonds and fortified nut milk

Sesame and almonds carry noticeably more calcium than most other nuts and seeds. Scattering sesame over rice or a salad, or eating a few almonds in the afternoon, is an easy way to add some. Some nut milks on the market are fortified with calcium by the manufacturer, much as formula milk is fortified with vitamin D. To find out whether the nut milk you drink is among them, read the ingredients on the carton rather than assuming.

How much, and how to spread it across the day

The commonly cited recommendation for adults is around 1,000mg of calcium a day, with older adults possibly needing slightly more. It does not have to arrive in one meal — better to spread it. Tofu or fortified nut milk at breakfast, leafy greens at lunch, a little sesame at dinner, and a busy day is close to covered.

Vitamin D helps the body absorb calcium, so it belongs in the same conversation. Early-morning sun, certain mushrooms and supplements are the familiar sources. This is general nutritional information and does not replace advice from a doctor or dietitian, particularly for anyone with an existing condition or on a specific course of treatment.

What else to keep in mind over the long run

Calcium is one piece of the picture. Protein, iron and B12 are the others worth remembering on a full-time vegan diet — B12 especially, since it is virtually absent from plants as they grow and usually has to be supplemented separately. None of this needs to become complicated: vary the dishes through the week and avoid repeating the same menu for too long, and most of the risk of falling short goes away.

A good vegan meal, quickly ordered

Banh Mi XANH has five shops in Ho Chi Minh City: 38 Lê Thị Riêng, 15B Nguyễn Thị Minh Khai, 2B Trần Hưng Đạo and 148B Đề Thám, all in District 1, and 210 Bùi Văn Ba in District 7. They are open 24 hours, so a night shift or a missed meal at two in the morning is no obstacle. Call 0923.183.183 to order for delivery, or order through the site. Orders from 500,000d within 5km are delivered free.

Besides Đậu Hũ Cay there is Thập Cẩm at 59,000d, Chả Lát Chay at 53,000d, Bơ Đường at 28,000d, and the big Thượng Hạng Premium at 75,000d for a serious appetite. To drink: Nut Milk Coffee at 45,000d, Nut Milk Bubble Tea at 45,000d, Brown Sugar Nut Milk Bubble Tea at 48,000d, Jasmine Lemon Tea at 36,000d, or Black Coffee at 35,000d for anyone who wants it strong in the morning.

Quick questions

Does giving up dairy mean I will be short of calcium?

Not if you eat tofu, dark leafy greens and sesame across the week. Cow's milk is one source among several, not the only one.

Is tofu really high in calcium, or is that just a story?

It is real. Tofu is set with a calcium-salt coagulant, so the calcium is there from the making of it rather than added later.

Do the nut milk drinks at Banh Mi XANH contain calcium?

That depends on whether the nut milk used is fortified, and we do not publish a figure per glass. Treat them as a good drink with a meal rather than as a nutritional supplement.

Do long-term vegans need a calcium tablet?

If tofu, dark greens and sesame are regular parts of your meals, usually not. To be sure, ask a doctor or a dietitian rather than taking a high dose on your own.

What does Đậu Hũ Cay cost, and do you deliver?

56,000d a loaf. We deliver — call 0923.183.183; orders from 500,000d within 5km are delivered free.

Which easily bought greens are highest in calcium?

Pak choi, kale, broccoli and amaranth are the familiar ones, all easy to find in a Vietnamese market. Rotate them rather than eating the same vegetable all week.