Nutritionist: Soy milk alone won't suffice for vegetarians; 5 strategies to boost calcium intake

Many elderly individuals who follow vegetarian or vegan diets worry about insufficient calcium intake, often turning to soy milk as a primary source. However, nutritionist Liao Hsin-yi cautions that soy milk's calcium content is significantly lower than dairy products. Consuming one glass daily does not guarantee adequate calcium levels for the entire day.

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Soy milk's calcium content is not high compared to dairy. Drinking one cup a day does not mean your calcium intake for the whole day is sufficient.

For those adhering to strict vegetarian or vegan diets, especially seniors, a more comprehensive strategy is necessary. Liao suggests prioritizing soy products with high calcium content, such as tofu and dried tofu, noting that calcium levels vary based on production methods and coagulants. She also emphasizes the importance of daily consumption of dark leafy greens like Chinese kale and bok choy, which provide calcium, fiber, and other nutrients.

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Tofu, firm tofu, and dried tofu are good choices, but not all soy products are the same. Calcium content can vary greatly depending on the production method and coagulant.

To further supplement calcium intake, adding sesame powder or black sesame to meals can be beneficial, though it should not be the sole source. When purchasing plant-based milks like soy or oat milk, consumers should check labels for added calcium. Crucially, vitamin D is essential for calcium absorption. Many seniors may have insufficient vitamin D due to limited sun exposure, highlighting the need for outdoor activity and monitoring vitamin D levels.

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For example, some tofu uses calcium-containing coagulants, resulting in higher calcium content. Soft tofu has much less calcium compared to firm tofu.

Liao proposes a daily meal plan to ensure adequate calcium for vegetarians: start with calcium-fortified plant milk or thick soy milk with sesame for breakfast; include soy products and dark leafy greens for lunch; and opt for firm tofu or dried tofu with another serving of dark leafy greens for dinner. She stresses that for seniors with reduced appetites, dental issues, or osteoporosis risks, a thorough review of daily food intake is vital. If dietary intake is insufficient, consulting a doctor or nutritionist for personalized advice on calcium and vitamin D supplementation is recommended.

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Calcium needs vitamin D for absorption and utilization. Many seniors may have insufficient vitamin D due to insufficient sun exposure.