How can strict vegans obtain sufficient amounts of calcium and iron?


May 1, 2019
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Vegan foods with the most calcium and iron :- The best plant sources of calcium are leafy greens like kale, collards, mustard and turnip greens (but not spinach, Swiss chard, and beet greens because the calcium in those foods isn't available). Broccoli and the Asian vegetable bok choy are also excellent sources. Many beans like pinto and black beans provide some calcium although it isn't as well absorbed as the calcium in greens. Blackstrap molasses (not regular molasses) is a super source of calcium and adding this to baked beans makes them a calcium-rich food. Tofu set with calcium and calcium-fortified soymilk and rice milk are also good sources. Other soy products like soynuts and textured vegetable protein provide some calcium to the diet as well. Calcium-fortified orange juice is a good choice, too.
The best sources of iron are whole grains and enriched refined grains, beans, some dried fruits like apricots and prunes, and some vegetables like pumpkin, turnip greens and Brussels sprouts. Sea vegetables are very good sources, too. Blackstrap molasses is also very high in iron.
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