Strong bones without dairy

One of the most frequently asked questions about a dairy-free diet is, "How will I get enough calcium?" Make no bones about it, this essential mineral is key to maintaining a strong skeletal structure, regulating hormones and ensuring proper functioning of muscles (including the heart) and nerves. Most calcium in the body--about 99 percent--is stored in the bones. If blood levels of calcium aren't sufficient to carry out normal functions, the body will steal it from the bones, replacing it when reserves are again sufficient. Over time, if stores aren't replenished, bones thin and weaken, resulting in the condition known as osteoporosis, in which bones become brittle and prone to fractures and deformities.

It's an enduring fallacy about the vegan diet that adequate calcium can only be found through consumption of dairy products. In fact, many plant sources are loaded with calcium. One cup of turnip or collard greens or one-half cup of sea vegetables, such as hijiki, nori or kelp, contains about as much calcium as a cup of milk. In addition, calcium-fortified rice and soy milks, tofu, dried fruits and sesame seeds are valuable nondairy sources of calcium. But the concern is not just calcium intake, it's balance--how much calcium you absorb and how much you excrete. Unchecked, some of the most common components of a healthy diet will rob bones of their vital calcium stores. For instance, it's believed that high-protein consumption interferes with calcium absorption, which means that dairy products can actually leach calcium even as they provide it. And dietary fiber will bind to calcium, effectively blocking its absorption--so it's best to eat high-fiber foods, such as enriched cereals, at separate meals from calcium-dense foods.

The body also requires adequate levels of several nutrients to maintain proper calcium levels in the blood. Vitamin D helps regulate calcium absorption from the digestive tract, slowing the excretion of calcium and channeling it back into the blood and bones. Phosphorous plays a delicate balancing act: When its levels are too high, calcium is excreted, a good reason to avoid high-phosphorous products, such as soda. And other minerals, such as potassium and magnesium, are equally important in regulating calcium levels in blood and bones.

So, what's the best calcium advice for vegans? Eat well-balanced meals to ensure you've got enough support nutrients in your system. Beware of calcium poachers in your diet, and check out the plant-based sources of calcium we've listed here. Maintaining your calcium stores is as easy as adding a serving of tofu, a few handfuls of dark green leafy vegetables and a couple of cups of calcium-fortified soy milk to your meal plans. So, hold the dairy, and try out the following calcium-rich recipes for better bone health.

Curried Greens

4 SERVINGS VEGAN

Eating your greens is easy when they're prepared with this spicy, fragrant curry sauce. Serve with basmati rice for a complete meal. Calcium per serving: 163 mg.

2 Tbs. olive oil
1 medium onion, diced
2 cloves garlic, minced
1 cup diced peeled carrots
1 cup diced peeled turnips
1 cup vegetable stock or canned broth
1 tsp. curry powder
Salt and freshly ground black pepper to taste
1 Tbs. arrowroot dissolved in 2 Tbs. water
1/2 lb. turnip greens, stemmed and coarsely chopped
1/2 lb. collard greens, stemmed and coarsely chopped

To serve, arrange pancakes on a heated platter and top with sauce.

Per serving: 205 cal.; 10g prot.; 9g total fat (1g sat. fat); 22g carb.; 0 chol.; 279mg sod.; 3g fiber.

Emerald Sea Salad

4 SERVINGS VEGAN

Calcium-dense sea vegetables make a novel, attractive first course salad. Serve as a starter with Tofu Pancakes (see previous recipe), or with a bowl of miso soup for a light lunch or dinner. Calcium per serving: 221 mg.

2 cups dried wakame
1 cup dried arame

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