Calcium – the stuff that builds strong bones and teeth!Years and years of clever advertising by the dairy industry has led us to believe that we need cows milk or we’ll be calcium deficient without it! But that’s simply not true. Plants are a great source of calcium too.
Below are some examples:
The Recommended daily allowance (UK) Adults aged 19-64 700mg
Leafy Greens – e.g. Spinach, Broccoli and Kale 100g Kale = 72mg
Plant Milk – Look for ‘source of calcium’ or ‘fortified with calcium’ on the label – 100ml Oatly = 120mg
Tofu – 100g fried tofu = 372mg
Pulses – e.g. beans, lentils – 1x 400g tin of butter beans = 78mg
Are you getting enough iodine?
Iodine helps make the thyroid hormones, which keep cells healthy. Nutrition experts are concerned that all of us – not just vegans – could be iodine deficient.You can get iodine from…
- Iodised salt, though this can be difficult to get hold of, and salt isn’t exactly a health food, is it?
- Seaweed, though the availability of iodine from seaweed is variable, and it can sometimes provide too much iodine which is dangerous.
- Cereals and grains that have been grown in iodine rich soil.
Sounds tricky, huh? Really, the easiest way to maintain healthy iodine levels is to take a 75-150 microgram supplement every few days.
Source and information – Veganuary https://veganuary.com
