How do dairy-free vegetarians get adequate calcium?
Many legumes, vegetables, and soy products contain significant amounts of calcium (see the Position of the American Dietetic Association on Vegetarian Diets). However, calcium intake among vegans is generally lower than that of lacto-vegetarians. According to the American Dietetic Association and other nutritional authorities, vegans may have lower calcium needs than nonvegetarians since diets lower in total protein have a calcium-sparing effect. In fact, according to the most comprehensive study ever undertaken concerning the relationship between diet and disease (the Cornell-Oxford-China Diet and Health Project), those Chinese who consume little or no dairy products appear to be at a much lower risk for osteoporosis than we do in the West, where hip fractures are approximately five times more common even though dairy products are consumed in abundance.
