The Vegan Life

"Evidence from the Vegan Health Study suggests that a significant proportion of vegans fail to consume and absorb sufficient calcium, contributing to reduced bone density. However, vegans who do ensure sufficient intakes of calcium and other bone building nutrients, like magnesium, boron, and vitamins D and K, can have excellent bone health."- The Vegan health Study, http://veganhealthstudy.org/ClinicalSummary.html

For the complete list of Nutrition and Lifestyle Recommendations from the Vegan Health Study, click on the above link.


"Calcium, needed for strong bones, is found in dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods commonly eaten by vegans. Although lower animal protein intake may reduce calcium losses, there is currently not enough evidence to suggest that vegans have lower calcium needs. Vegans should eat foods that are high in calcium and/or use a calcium supplement."

From Calcium in the Vegan Diet, by Reed Mangels, Ph. D., R.D. found at www.vrg.org/nutrition/calcium.htm

Here are some more excerpts from Dr. Mangel’s web site. For the full article, click on the above link.

"Because of heavy promotion by the American dairy industry, the public often believes that cow's milk is the sole source of calcium. However, other excellent sources of calcium exist so that vegans eating varied diets that contain these foods need not be concerned about getting adequate calcium. Sources of well-absorbed calcium for vegans include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soynuts, bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, and okra "

"Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods. When you realize that there is as much or more calcium in 4 ounces of firm tofu or 3/4 cup of collard greens as there is in one cup of cow's milk, it is easy to see why groups of people who do not drink cow's milk still have strong bones and teeth."

"The area of protein's effect on bones remains uncertain. Some studies show that diets that are
high in protein, especially animal protein, do cause increased losses of calcium in the urine
and may even in-crease fracture risk..These effects of protein may be especially important in
those with low calcium intakes. Other studies suggest that a higher protein intake is needed to
promote calcium absorption, reduce the risk of fracture, and increase bone density. Until further
evidence is available, vegans should strive to meet calcium recommendations and to have
adequate, but not excessive, amounts of protein."

"Other factors in bone health include sodium and physical activity. Sodium increases calcium
losses with 5 to 10 mg of calcium lost with each gram of salt eaten. Reducing sodium intake can
reduce calcium losses. Regular weight-bearing exercise such as walking, running, or aerobic
dance is recommended to promote strong, healthy bones. Besides helping strengthen bones,
exercise can also improve balance and flexibility, both important factors in preventing and
recuperating from falls."

"Note: Oxalic acid, which is found in spinach, rhubarb, chard, and beet greens binds with the
calcium in those foods and reduces its absorption. These foods should not be considered good
sources of calcium. Calcium in other green vegetables, like kale, collard greens, Chinese
mustard greens, and Chinese cabbage flower leaves is well absorbed. Fiber appears to have little effect on calcium absorption except for the fiber in wheat bran that does have a small effect."

In Simply Vegan, Quick Vegetarian Meals, by Debora Wasserman, published 1999 by The
Vegetarian Resource Group,Baltimore MD, there is an information-packed nutrition section,
written by Dr. Mangles. He includes the following information on page 157:

"We recommend that three or more servings of good sources of dietary calcium be eaten daily by adults (4 or more servings for those age 51 and older), along with the use of a diet without
excessive protein. Regular weight-bearing exercise such as walking, running, or aerobic dance is
also recommended to produce strong, healthy bones."

Dr. Mangles includes a list of calcium rich foods. Some of these are calcium fortified soy or rice milk, collard greens, blackstrap molasses, tofu processed with calcium sulfate, calcium-fortified orange juice, soy yogurt, turnip greens, kale, sesame seeds, and bok choy.

The following are some excerpts from an article by Virgina Messina, MPH RD. For the full article, go to: http://vegrd.vegan.com/pages/article.php?id=462

"It’s possible that eating a vegan diet does lower calcium needs–but we don’t know that yet. So until then, it’s important for vegans to meet the RDA for calcium, which is 1,000 mg for adults."

"Of course, it still makes sense to eat a vegan diet. The foods that provide calcium to vegans are far more healthful than dairy products. In addition, plant foods provide other compounds that may enhance bone health. For example, leafy green vegetables provide calcium and they also provide vitamin K, which may be important for bone health. Many soyfoods provide both calcium and isoflavones, compounds that may help maintain the health of bones. Calcium-fortified orange juice contains vitamin C which is needed for healthy bones. And of course, plant foods are rich in all types of compounds that protect against other diseases."

The following information on reducing calcium loss, can be found on the website of Physicians Committee for Responsible Medicine:
http://www.pcrm.org/health/veginfo/vsk/calcium.html

Diets high in sodium increase calcium losses in the urine.

Caffeine increases the rate at which calcium is lost through urine.

Smoking increases the loss of calcium from the body.

Exercise is one of the most important factors in maintaining bone health.

Exposure to sunlight allows the body to make the bone-building hormone vitamin D.

Eating a plentiful amount of fruits and vegetables helps to keep calcium in bone.

Consuming calcium from plant-based sources, especially green vegetables and beans,

provides one of the building blocks for bone building.

The following recipe comes from CalciYum, Delicious calcium-Rich Dairy Free Vegetarian
Recipes, by David and Rachell Bronfman, published 1998 by Brmedia Inc., Toronto,
Ontario, Canada, page 109

Savory Bean Patties
Makes about 15 Patties

2 ½ cups white or black beans (or 2 cans, 14 ounces each, rinsed and drained)

2 cups bread crumbs

1 cup finely chopped bok choy (bok choy is an Oriental vegetable that is similar to but milder in taste than cabbage. It is available in most food stores.)

2 packages vegan onion soup mix (it's best to read the labels)

3/4 cup finely chopped almonds

½ cup finely chopped celery

½ cup finely chopped green onions

3 tablespoons tomato paste

2 tablespoons blackstrap molasses

3 large cloves garlic, minced

1 tablespoon soy sauce

1 tablespoon lemon juice

2 teaspoons dry mustard

In a large bowl, mash beans to a lumpy paste. Add all other ingredients and mix thoroughly.
Form the mixture into patties. Fry in a lightly oiled, non-stick skillet until slightly crusty and
brown. These can be served in a bun with condiments. Serve with a green salad.
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So What’s Wrong With Dairy Anyway?

The following information was found at:
http://www.veganoutreach.org/whyvegan/animals.html

"Dairy cows are rarely allowed to nurse their young.1 Many male calves are slaughtered
immediately, while others are raised for "special-fed veal"—kept in individual stalls and
chained by the neck on a 2–3 foot tether for 18–20 weeks before being slaughtered.
It is unprofitable to keep cows alive once their milk production declines. They are usually
killed at 5–6 years of age,10 though their normal life span exceeds 20."

"When confronted with a bellowing cow, meat industry consultant and Professor of Animal
Sciences, Dr. Temple Grandin noted, 'That’s one sad, unhappy, upset cow. She wants her
baby. Bellowing for it, hunting for it. It’s like grieving, mourning – not much written about
it. People don’t like to allow them thoughts or feelings.' (An Anthropologist on Mars, 1995)

Despite the anguish caused by separating the mother from her calf, Scientific Farm Animal
Production points out that "Dairy calves rarely nurse their dams [mothers]."

"Dairy cows are pushed to their physical limits. Some become crippled on the way to the
slaughterhouses and they cannot walk off the truck. This can result in being dragged from the
trucks by chains (The Down Side of Livestock Marketing video, Farm Sanctuary, footage
from 1990)."

The following is from The Truth About Dairy, a pamphlet published by Farm Sanctuary, PO
Box 150, Watkins Glen, NY 14891, www.farmsanctuary.org.

"In the name of increased milk production and profit, cows are injected with Bovine Growth
Hormone(BGH), a genically engineered hormone known to increase the risk of birth defects
in calves. The drug, which was approved by the FDA after a secretive, 90-day study, is
banned in Europe and Canada."

"...in addition to hormones such as BGH, dairy are fed ....unnatural diets [which] cause
metabolic disorders, including ketosis which can be fatal, and laminitis which causes
lameness."

"Approximately half of the country’s dairy cows suffer from mastitis, a painful bacteria
infection of the udders...................diseases such as Bovine Leukemia Viris, Bovine
Immunodeficiency Virus, Bovine Viral Diarrhea, and Johne’s Disease, are also rampant on
modern dairies, but are difficult to detest and often go unnoticed. Milk fever, a disease
caused by calcium depletion, is characterized by lethargic, constipated cows who do not
respond to stimuli."

"Sometimes the abandoned and ignored animals die of neglect. Usually, downed animals are
moved by the easiest, least humane ways: they are draggged with chains or pushed with
forklifts, causing abraisions, bruises, torn ligaments and broken bones."

"Dairy farmers sell their unwanted male calves to veal farmers who chain the newborn calves
by the neck inside small wooden crates where they cannot turn around, stretch their legs, or
even lie down comfortably."