Why it's important: Needed for building strong bones until you reach your mid-20s, and after that, it helps keep your bones healthy and slows down bone density loss to prevent osteoporosis later in life; may reduce PMS symptoms; may prevent certain cancers
Signs of a deficiency: Numbness or tingling of the fingers, muscle cramps, fatigue, poor appetite, osteoporosis
Recommended daily intake (RDI): 1,000 mg
Vegan sources:
- 1 cup unsweetened almond milk: 450 mg
- 2 cups raw spinach: 59.4 mg
- 1 cup raw broccoli: 41.1 mg
- 1/5 block extrafirm tofu: 60 mg
- Orange juice with added calcium: 350 mg
- 1 tablespoon chia seeds: 89 mg
- 1 ounce raw almonds: 70.3 mg
- 1/4 cup TVP (textured vegetable protein): 80 mg
