--- title: "Calcio sin lácteos - IVU - International Vegetarian Union" description: "Calcio sin lácteos: y Nicole Hambleton de Toronto Vegetarian Association (TVA) No cabe ninguna duda de que se pueden alcanzar los requisitos de calcio necesarios siguiendo una dieta en la que no se incluyan productos lácteos. El seguir una dieta vegana rica en calcio sólo requiere del conocimiento" url: "https://ivu.org/international-vegetarian-union/resources/interviews/6712-spanish-trans-tva-dairyfree.html" date: "2026-11-06T00:15:58+00:00" language: "en-GB" --- # Calcio sin lácteos ![Calcio sin lácteos](https://ivu.org/images/legacy/history/banners/spanish-trans-tva-dairyfree.png)| **Calcio sin lácteos** por *Bonnie Kumer, R.D. y Nicole Hambleton* de **[Toronto Vegetarian Association (TVA)](http://www.veg.ca/)**No cabe ninguna duda de que se pueden alcanzar los requisitos de calcio necesarios siguiendo una dieta en la que no se incluyan productos lácteos. El seguir una dieta vegana rica en calcio sólo requiere del conocimiento de los requisitos cálcicos necesarios, saber cómo funciona la absorción de calcio, evitar la consumición de productos que roban calcio en el cuerpo y planificar un menú equilibrado. Pero, ¿cuánto calcio necesitamos en realidad? La cantidad de calcio recomendada como RNI (ingesta nutricional requerida) es la siguiente: Mujeres | 1000 mg/día | Mujeres de 50+ | 1200-1500 mg/día | |---|---|---|---| | Hombres | 1000 mg/día Para alcanzar estos requisitos han de tenerse en cuenta diferentes factores tales como los efectos negativos de las proteínas y el sodio en los niveles de calcio. ### Nivel de absorción de calcio en alimentos de origen vegetal Hortalizas de hoja verde oscura (brécol, coles de Bruselas, col china o verde, col rizada, colinabo, etc.) | 50-70% | | Leche | 32% | | Almendras | 21% | | Legumbres | 17% | | Espinacas cocidas | 5% Diferentes estudios han demostrado que el calcio que se encuentra en la col rizada, bok choy (col china), brécol y otras verduras de hoja verde así como en el tofu (elaborado con sulfato cálcico o cloruro cálcico) es absorbido por el cuerpo de igual modo que el de la leche o incluso en mayor proporción. ### El papel de las proteínas Las proteínas de origen animal (ternera, pollo, pavo, pescado y huevos) causan una pérdida de calcio vía orina. Es por ello que una persona que siga una dieta que no incluya proteína animal precisará de una menor cantidad de calcio. Por ejemplo en el caso de un vegano que siga una dieta baja en proteínas y sodio, solo precisará de unos 500 Mg diarios. Sin embargo una persona que consuma muchas proteínas y sodio puede llegar a necesitar hasta 2000 Mg de calcio al día. ### Sodio ¿Sabías que 1000 Mg de sodio son causantes de la pérdida de 20 a 40 Mg de calcio vía urinaria? A primera vista esta cantidad puede parecer pequeña pero si se considera que de media cada persona consume entre unos 3000-4000 Mg de sodio diariamente, uno se da cuenta de la seriedad del problema. Como media sólo precisamos de unos 1800 Mg de sodio por día. Para compensar esta pérdida de calcio, se pueden tomar dos medidas: reducir la ingesta de sodio en un 50% o incrementar la de calcio en 900 Mg. Nuestra sugerencia es reducir la cantidad de sodio ya que la fuente principal de éste son alimentos procesados que no aportan beneficio alguno. ### No te vuelvas "anti-sal” Por increíble que parezca, no todo el sodio que ingerimos proviene del salero de la cocina. De hecho, sólo un 15% del sodio consumido viene de la sal que añades a tus platos y la comida rápida que consumes (patatas fritas y demás). El verdadero enemigo en este caso son las comidas procesadas entre las que también se encuentran las llamadas comidas vegetarianas “saludables”. ### Contenido de sodio en comidas procesadas **Tipo de comida** | **Mg/ Sodio** | | ALMUERZO: | | 2 perritos calientes Yves | 960 | | 85 gramos de queso de soja Soya Kaas | 720 | | Mostaza, ketchup, pepinillos | 1200 | | Sopa de couscous Nile Spice | 590 | | CENA: | | Raviolis congelados President's Choice | 920 | | SNACK: | | 1/2 taza de salsa | 740 | | 2 onzas de tortillas de maíz | 465 | | **TOTAL:** | **5595 mg**### Apuesta por calidad y no cantidad Diferentes estudios han mostrado que el calcio presente en la col rizada, bok choy, brécol y otras hortalizas de hoja verde, así como el tofu procesado con sulfato cálcico o cloruro cálcico se absorbe de igual modo o incluso mejor que el de la leche. Las verduras con alto contenido en oxalato tales como espinacas, acelgas y ruibarbo disminuyen la absorción de calcio. Sin embargo vegetales con estas características son la excepción más que la norma. Legumbres comunes tales como alubias, garbanzos y judías pintas contienen oxalato y fitatos, los cuales interfieren en la absorción de calcio. De hecho, la cantidad de calcio que se asimila de estas legumbres es ½ de la que se asimila de las hortalizas de hoja verde. De todos modos, ha de tenerse en cuenta que a pesar de que las legumbres puedan resultar bajas en calcio son una muy buena fuente de proteínas, zinc, hierro y fibra. En caso de que se quieran alcanzar las cantidades de calcio recomendadas, han de seguirse las recomendaciones que se muestran a continuación. ### Muy buenas fuentes de calcio Los alimentos que se muestran a continuación son muy buenas fuentes de calcio absorbible: Almendras 1/3 taza | 50 mg | | Melaza oscura 1 cucharada | 137 mg | | Hijiki, seca 1/4 taza | 162 mg | | Hummus 1/2 taza | 81 mg | | Quinoa 1 taza | 50 mg | | Tahini 2 cucharada | 128 mg | | Tofu sin calcio (blando) 1/4 taza | 67mg | | Tofu con calcio 1/4 taza | 430 mg | | Wakame, seca 1/4 taza | 104 mg ### Alternativas a la leche Por norma general, entre 4 y 6 raciones diarias de cualquiera de los siguientes alimentos proporcionarán las cantidades adecuadas de calcio. Sin embargo, los adolescentes, mujeres embarazadas y lactantes deberían de consumir entre 6 y 7 raciones para asegurarse de alcanzar las cantidades adecuadas. **SEMILLAS Y NUECES:** - Tahini, 2 cucharadas - Mantequilla de almendras, 3 cucharadas - Almendras 1/3 taza **VEGETABLES:** - Verduras de hoja verde (kale, acelgas, sui choy, bok choy, okra, brécol) cocinadas, 1 taza - Verduras de hoja verde (kale, sui choy, brécol) crudas 2 tazas - Algas secas 1/4 taza **LEGUMINOSAS:** - Tofu con calcio, 1/4 taza - Legumbres (habas de soja, habichuelas blancas, habas de norte, habas negras, tortuga), cocinadas, 1 taza (garbanzos y pintas) 1-1/2 tazas **OTROS ALIMENTOS:**- Molases, 1 cucharada - Higos secos, 5 - Comidas y bebidas fortificadas con calcio aportan 150 Mg. de calcio por ración. ### Suplementos y vitamina D Los suplementos deberían de hacer simplemente lo que su nombre indica: Suplementar un menú ya de por sí rico en calcio. Si tu ingesta cálcica te preocupa, añade a tu dieta calcio carbonato (250-500 mg) y vitamina D que es producida por el cuerpo al estar expuesto al sol y es necesaria para una buena absorción de calcio. Nota: Los protectores solares (factor de protección 15 +) bloquearán la producción de vitamina D por lo que sugerimos que se tome un multivitamínico que contenga entre 400-800 I.U de vitamina D. Ten en cuenta sin embargo que niveles muy altos de vitamina D son tóxicos así es que ha de tomarse con precaución --- *Publicado en el número de septiembre/octubre de 1999 de la revista *"Lifelines"* de la TVA.* | \| \| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. In the course of these migrations, a number of PDF files were unfortunately lost, and **some links to PDF documents may no longer function**. Where this is the case, we have chosen to leave the original link text in place, as it may itself carry information of historical value. - Hits: 1080 ### Vegan Recipes - [![Pumpkin and Split Pea Tagine](https://ivu.org/media/zoo/images/pumpkin-and-split-pea-tagine-1775425265_9f0d9c62e7e1aa23b7ab59580f3a3b6b.jpg "Pumpkin and Split Pea Tagine")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/pumpkin-and-split-pea-tagine.html "Pumpkin and Split Pea Tagine") #### [Pumpkin and Split Pea Tagine](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/pumpkin-and-split-pea-tagine.html "Pumpkin and Split Pea Tagine") [Protein Rich](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/proteiin-rich.html) [Main course](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/main-course-for-lunch-and-dinner.html) [Soups](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/soup.html) [Morocco](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/morocco.html) [African](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/african.html) - [![VEGAN DEEP-FRIED MUSHROOM BALLS](https://ivu.org/media/zoo/images/th10%20653_39d4592b0adc5fce51e5fb0bf3061f88.jpg "VEGAN DEEP-FRIED MUSHROOM BALLS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-deep-fried-mushroom-balls.html "VEGAN DEEP-FRIED MUSHROOM BALLS") #### [VEGAN DEEP-FRIED MUSHROOM BALLS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-deep-fried-mushroom-balls.html "VEGAN DEEP-FRIED MUSHROOM BALLS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [Stir Fry](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/fake-meats-tofu-etc-2.html) - [![VEGAN NORI AND POTATO ROLLS](https://ivu.org/media/zoo/images/th10%20316_106c58604ccfe4dc56d965cdc851c9f1.jpg "VEGAN NORI AND POTATO ROLLS")](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-nori-and-potato-rolls.html "VEGAN NORI AND POTATO ROLLS") #### [VEGAN NORI AND POTATO ROLLS](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/item/vegan-nori-and-potato-rolls.html "VEGAN NORI AND POTATO ROLLS") [Breakfast and brunch](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/breakfast-and-brunch.html) [Vietnam](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/vietnam.html) [salads](https://ivu.org/vegan-recipes-around-the-world/vegan-food-academy/front-page/category/salads.html) ### VFA Blog - 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[ pdf ](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) [ 2024 Plant and Animal Fat Intake and Overall and Cardiovascular Disease Mortality Main Folder All Cause Mortality](https://ivu.org/nutrition/nutrition-articles/health-nutrition/204-2024-plant-and-animal-fat-intake-and-overall-and-cardiovascular-disease-mortality-main-folder-all-cause-mortality.html) Popular 4052 downloads ![](https://ivu.org/media/yootheme/cache/02/adult-guide-029d8cad.png)### The International Vegetarian Union’s Vegan Nutrition Guide for Adults In 2 versions: - [For healthcare professionals](https://ivu.org/nutrition/nutritional-guide/the-international-vegetarian-union-s-vegan-nutrition-guide-for-adults-healthcare-professionals.html) - [General Public Edition](https://ivu.org/nutrition/nutritional-guide/guide-for-non-healthcare-professionals.html) [Get it now](https://ivu.org/nutrition/nutritional-guide.html) ![](https://ivu.org/images/banners/booklet2.jpg)### Vegetarian Nutrition Booklet A Dietary Approach to Vegetarianism for Kids and Adolescents The intention of this booklet is present to kids and adolescents a healthy vegan diet [Read more](https://ivu.org/nutrition/vegetarian-nutrition-book-for-kids-and-adolescents.html) Vegan Nutrition ![](https://ivu.org/media/yootheme/cache/a6/logo_IVU_01_SLOGAN-a678b962.png) ### Presidents, Chair and Council - 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