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Vegetarian Sources of Calcium

Calcium, more common than any other mineral in the body, is mainly located in teeth and bones. The mineral is also required for the body's nerve and muscle functions, and the lack of which may result in osteoporosis, if a person fails to add enough calcium to her daily diet. Adults between the ages of 19 and 50 require about 1,000 milligrams of calcium per day. The daily recommended allowance of calcium for children varies by age, from infants requiring around 210 milligrams, to adolescents needing 1,300 milligrams per day, based on information from the Linus Pauling Institute.

  1. Vegetables

    • Vegetables, already a primary source of food in a vegetarian diet, add calcium and other nutrients for a healthy diet. People who don't eat animal products are at lower risk for calcium loss, but they still require the same daily recommended allowance of calcium to maintain healthy bones and body functions, indicates the Vegetarian Resource Group. The dark, green leafy types of vegetables usually provide the highest amount of calcium. Good vegetarian sources of calcium include cooked dishes of collard, mustard and turnip greens, kale, broccoli and bok choy.

    Tofu

    • Tofu, made from soybean milk, is a low-calorie and cholesterol free food that adds calcium to a vegetarian diet. China and Japan have made use of tofu for centuries as a cheap and healthy way to add bulk to various meals. When the tofu product contains calcium sulfate, which is listed on the nutrition label, it provides about 430 milligrams of calcium per half cup, according to Penn State College of Agricultural Sciences. If calcium sulfate isn't added to the product, it provides about 130 milligrams per cup.

    Dairy Products

    • Milk and milk products are usually thought of as the primary dietary source of calcium. However, due to the high saturated fat content of many milk products, and conditions like lactose intolerance, a person should frugally add them to a vegetarian diet, based on information from the Harvard School of Public Health. Moderate use of milk products will benefit bone health, though, so foods like plain yogurt, skim milk, one percent milk-fat cottage cheese, soy milk and American cheese are good additions to a healthy diet.

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