How to have DV calcium?

captstomar

Hi,
Since I shifted to Veggy diet, finds difficult to have DV calcium and iron without adding much to calorie intake.
Any ideas?
Thanks

libertygirlfla

I don't know what DV calcium is....

dzuli823

You mean daily value? I take supplements for both, but there's lots and lots of plant foods contain both these. Do a search, but, for example, broccoli has about half that of milk. Then there's soy. If I recall correctly, almond milk has twice that of milk.

dzuli823

Also, beans are the iron powerhouse of plant food. Eat them with some citrus to increase your absorption, though.

Calcium fortified oj too. There's tons really.

libertygirlfla

Ah...getting used to the abbreviations still. Thanks for the clarification.

tomatini

Tahini can be a good source of calcium. It's not low-fat so it should be used sparingly, but a little bit as a base in hummus or salad dressings is good. Tofu and almond milk are other staples in my diet that contain a good amount of calcium. Oh, and chia seeds! If you can sneak a spoonful of chia seeds into a smoothie or your cereal or something it gives you a nice little boost.

For iron, beans, greens and some grains (like barley) are awesome. And yes, vitamin C aids iron absorption.

With that being said, I still take supplements. I eat a vegan diet so there are some days where I am well over my DV of iron and calcium without the supplements, but there are others where am well short of the DV, so better safe than sorry.

dzuli823

I had no idea tahini was so high in calcium! Thanks for posting it! Plant food continues to amaze me.

I like chia seeds too. I often forget to use them, though. I should keep them out on my counter.