Best Latin American Websites with Information on Calcium in the Vegan Diet
By Odette Olivares, VRG Intern
I remember the day when I decided to try veganism, 12 years ago, when I was a teenager growing up in Mexico. After watching the documentary, Earthlings, I started immediately searching on the internet for ways to replace animal food products in my diet. I bumped into many websites that encouraged me and offered comprehensive information. Most of these websites assured me that it was completely possible to obtain everything I needed from a vegan diet, (except for vitamin B12, which I could get from fortified foods or supplements).
I read in many brochures and websites that calcium was not a nutrient to be concerned about since it was present in green leafy vegetables such as spinach and chard. I used to regularly consume these foods (or at least more regularly than kale, mustard greens, collards, or cabbage, which were almost completely absent from my diet). I had no idea that only 5% of the calcium in spinach and chard were absorbed — much less than is absorbed from other greens!
I’m sure I’m not the only one who has questions about calcium sources! For this reason, in this article you can find a compilation of the best Latin American websites with good calcium information for vegans, so nothing can stop you from unfolding your vegan power!
While there are very good websites with accurate and complete calcium information, some others might still have some myths that were once backed up by scientific studies, but that are no longer correct. For example, the protein myth. Since protein had been related to a higher loss of calcium in the urine, it was thought that vegans needed less calcium because of their lower protein intake compared to omnivores. Now, it is known that protein is beneficial for bone health because it supports healthy muscles, and might improve calcium absorption, among other benefits.1 Therefore, it is important for vegans to know that their protein and calcium requirements are the same as omnivores.
A good source of information about calcium for vegans will explain that absorption of calcium from plant sources is not always the same and that there are vegan foods with higher calcium absorption than dairy products. Other important points that are sometimes overlooked are the importance of obtaining calcium from plant sources instead of simply taking supplements; that there are many other factors that can affect bone health other than calcium intake; and that it is not necessary to avoid those plant sources of calcium that are not easily absorbed, because they can provide other nutrients.
The websites that were selected to be included in this article were rated using a rubric that evaluated four general categories: reliability; accessibility; completeness and correctness of calcium information; and inclusion of Latin American recipes.
This rubric was constructed using information from calcium articles from The Vegetarian Resource Group (you can find the link here: https://www.vrg.org/nutrition/calcium.php), The Vegan RD, Vegan Health, and the Calcium Fact Sheet for Health Professionals from the National Institutes of Health. These American websites were written by registered dietitians. In the references, you can find the scientific articles that were also used to construct the rubric.
Reliability was evaluated by determining if the information was written by a health professional; if updated scientific references were included; and if consultation with a dietitian or nutritionist was recommended.
To evaluate how easy it was for users to find and understand the information, the category of accessibility evaluated whether the information comprised the three most used languages by Latin Americans (Spanish, Portuguese, and English); whether the information could be found easily using the menu or the search tool; and if the information was explained in simple language and contained clear examples.
The category of completeness and correctness had the highest weight in the total score, and it mainly evaluated if the following points were present and accurate: calcium requirements for vegans; importance of calcium absorption; plant sources with calcium that is easily absorbed; warning about high oxalate (a substance that impedes calcium absorption) calcium sources; factors other than intake that could interfere with bone health; and additional nutrients needed for strong bones.
Lastly, the rubric evaluated if the site mentioned vegan Latin American calcium sources and recipes high in calcium. We included this category because it is easier for Latin Americans to include more calcium in our diets through tasty recipes, than by including foods alone.
From a total of 102 sites evaluated (which included internet pages, Facebook groups, and YouTube videos with information on calcium or dedicated to the vegan population), 21 sites were selected as the best sources to learn about calcium in the vegan diet.
The maximum possible score was 42 points. This total is the combination of the best characteristics of the websites used as references. Depending on how you prefer to learn and on your mother tongue you can find the site that best fits for you!
Best Latin American Entities with Calcium Information for Vegans
| Website’s name and link | Description |
|
1. Homovegetus Score: 35 Link: https://www.homovegetus.cl/2019/06/15/nutricion/ Language: Spanish, with a small section in English |
Webpage whose aim is to inspire people to transform their consciousness towards every sentient being. Written by Alejandro Ayala Polanco, considered the father of literature about anti-speciesism in Chile. In this site you can find artistic videos and songs that inspire people to eat vegan. The calcium information in this site is brief, but it contains links to reliable websites such as “Brenda Davis RD,” “NutriSpeak,” and “The Vegan RD.” Additionally, the site also contains plenty of vegan recipes high in calcium. |
|
2. Fitness Vegano Score: 31 Link: https://www.fitnessveganooficial.com/calcio Language: Spanish |
Webpage and YouTube channel. Nicolás Zúñiga is a Personal Fitness Trainer specialized in vegetarian clinical nutrition. On his website you can find updated scientific articles on the vegan diet, YouTube videos about how to design your vegan diet, and online consultations to tailor your diet and training |
|
3. Veganos Nicaragua Score: 30 Link: https://www.facebook.com/groups/253505578906704/permalink/632299664360625 Language: Spanish |
Facebook group with many recipes and a link to a complete podcast about calcium, from Infovegana (a site that you can find below in this table). In this podcast the most updated information is explained easily, and old myths are debunked. You can also find other publications about oxalates and good vegan calcium sources, which is very rare in vegan Latin American Facebook groups. |
|
4. Cuerpo Mente Score: 30 Link: https://www.cuerpomente.com/alimentacion/nutricion/huesos-fuertes-sin-necesidad-lacteos_2738 Language: Spanish |
Website with wellness, food, and health articles written by the nutritionist Lucia Martínez, among other authors. Information is very complete, and it also includes a section to clarify old myths about calcium in the vegan diet. You can also find Latin American recipes high in calcium. |
|
5. Ciencia Vegana Score: 28 Links: https://www.youtube.com/watch?v=VrYDWmdYAqg&feature=emb_logo and https://www.youtube.com/watch?v=rElN_X1qJSQ Language: Spanish |
If you prefer to learn by listening to someone’s explanation, this is the site for you. YouTube channel with scientific information of the vegan diet explained thoroughly and easily. The videos on calcium information last around 20 minutes, but on the video’s description you can find the main points and go directly to those sections on the video. |
|
6. Mariana Vite Score: 28 Link: https://www.youtube.com/watch?v=jQ0bwm9iig0 Language: Spanish |
Mariana Vite is a Mexican nutritionist, YouTuber, and influencer who uses strong Mexican expressions in a bossy and funny way to teach her audience how to have a healthy vegan diet, and it works! She has 211,000 subscribers. Her YouTube video on calcium has complete information explained visually with easy examples. |
|
7. Sociedad Vegana y Vegetariana Colombiana Score: 27 Link: https://www.facebook.com/groups/8594903481 Language: Spanish |
Colombian Facebook group with a link to the podcast from Infovegana. In this site you can also find vegan products, courses, and support from 10 300 other vegans and vegetarians. |
|
8. Botanical Online Score: 26 Link: https://www.botanical-online.com/dietas/calcio-dieta-vegetariana Language: Spanish |
Website that shares information on natural medicine, remedies, plants and their health benefits. It has a section that promotes vegetarian and vegan diets, and their calcium information is written by a dietitian and nutritionist. The site also has a YouTube channel with animal videos and more information on plants and their health benefits. |
|
9. Unión Vegetariana Argentina Score: 26 Links: http://www.unionvegana.org/salud-osea-en-veganos/ and http://www.unionvegana.org/de-donde-obtienes-el-calcio/ Language: Spanish |
Website from the Argentinian Vegan Union, a non-profit organization funded in 2000 as the Argentinian Vegetarian Union. In 2016 it changed its name to encourage people to go further and become vegan. On this page you can find products, recipes, Argentinian vegan restaurants, and vegan articles about ecology, spirituality, animals rights, and health. Additionally, they produce the vegan journal "The Vegetarian Vegan." |
|
10. Nutrición Vegana Score: 25 Language: Spanish |
If you do not have too much time to read, this calcium information is written briefly, accurately, and is very easy to understand. It contains a section to discuss myths and facts about calcium in the vegan diet, and it includes many Mexican recipes high in calcium such as beans with mole, Mexican pumpkin soup, and vegan tacos. |
|
11. Vegan El Salvador (Veganos y Veganas en El Salvador) Score: 25 Link: https://www.facebook.com/groups/256685191112748/permalink/535928229855108 Language: Spanish |
The podcast of Infovegana is also published in this Salvadorian group, in addition to images about good vegan calcium sources. You can share memes, experiences, recipes, questions and find support with 2,100 other vegan buddies! |
|
12. Dia Mundial del Veganismo Score: 25 Link: https://www.diamundialveganismo.org/nutricion/ Language: Spanish |
Spanish website with cute graphics and brief information about calcium complemented with links to Alimmenta (also included in this table). You can share its beautiful banners with animals to promote November the 1st, the Day of Veganism. |
|
13. Infovegana Score: 25 Link: https://infovegana.com/todo-lo-que-debes-saber-sobre-el-calcio/ Language: Spanish |
Portal written by Maria and Sergio, a couple passionate for veganism and concerned about vegans having reliable and updated information. Their comprehensive and accurate podcasts are shared in some Facebook groups. On their website you can also find recipes, articles regarding the vegan lifestyle, and news. |
|
14. Sociedade Vegetariana Brasileira Score: 25 Links: https://www.svb.org.br/vegetarianismo1/mercado-vegetariano, https://www.svb.org.br/2503-carta-resposta-a-revista-veja, https://www.svb.org.br/2585-riscos-associados-ao-consumo-de-lacteos-fortalecem-mercado-vegano, https://www.svb.org.br/2410-entrevista-dia-do-fisioculturista-felipe-garcia and https://www.youtube.com/watch?v=9OLE1ee36HY&list=UUptCWTO2uq6jXcJLEvRhr8g&index=52 Language: Portuguese |
If you are looking for information in Portuguese, this is the right site for you! The Brazilian Vegetarian Society is a non-profit organization that promotes the ethical, sustainable, and health related benefits of the vegan and vegetarian diet. On this website you can find events, scientific information, news, cookbooks, and if you are in Brazil you can join to participate in their campaigns. You can also support them with a donation. |
|
15. Alimmenta Score: 24 Link: https://www.dietistasnutricionistas.es/calcio-en-dietas-vegetarianas/ Language: Spanish |
Alimmenta is a nutrition portal written by professionals who share science-based information about the vegan diet. On this site you can find recipes, and health-related articles. If you want, you can also schedule an online consultation with a Spanish speaking dietitian. |
|
16. Igualdad Animal Score: 23 Links: https://descubrirlacomida.com/?fbclid=IwAR1hnDmhZOUhEGSDwhtaUROep3jbiRA7zv_Lbkyu3MqUzShCxpsPHcSqINQ and https://igualdadanimal.org/noticia/2017/05/03/2-imprescindibles-blogs-sobre-nutricion-vegetariana/ Language: calcium information is in Spanish, but you can find other sections in Portuguese and English |
Igualdad Animal is a non-profit organization funded in 2006. Even if it is quite young compared to other vegan and vegetarian organizations, it is very active and has received a prize for its positive impact. Calcium information is in Spanish, but you can find other articles in English, and Portuguese! Additionally, their free booklet has tons of Latin American recipes high in calcium! |
|
17. Alimentação Sem Carne - Dr Eric Slywitch Score: 23 Link: https://www.youtube.com/watch?v=9OLE1ee36HY&list=UUptCWTO2uq6jXcJLEvRhr8g&index=52 Language: Portuguese |
This YouTube channel has a series of short but complete videos on the vegan diet, in Portuguese. They were made by Eric Slywitch, a doctor and nutritionist who specializes in the vegan diet, and the Brazilian Vegetarian Society. His videos are accurate and easy to follow. If you do not have too much time, these videos can help you to learn quickly everything you need to know about calcium! |
|
18. Cultura Ambientalista Score: 22 Link: https://culturaambientalista.com/dietas-veganas/alimentos-veganos-con-calcio/ Language: Spanish |
This website is from an online magazine that promotes everything related to sustainability and the environment. Its calcium information also includes a menu high in calcium and a link to the videos of Ciencia Vegana (website that you can find above). |
|
19. Che Vegano Score: 22 Link: http://chevegano.org/cocina-con-maia/ Language: Spanish |
Argentinian non-profit organization that organizes events and workshops on nutrition and vegan cooking techniques. It also offers discounts and raffles to promote veganism. If you would like to feel more connected with nature, in this website you can also find three days-retreats to learn more about healthy habits, meditation techniques and the vegan diet, while you are surrounded by nature. |
|
20. Comiendo con María Score: 22 Link: https://www.comiendoconmaria.com/curso/dieta-vegana/nutrientes-criticos/ Language: Spanish |
If you want to go deeper learning everything about the vegan diet, on this website you can find plenty of courses. The website is directed by a nutritionist who also offers online consultations. |
|
21. Vegetarianos y veganos en República Dominicana Score: 22 Links: https://www.facebook.com/vegetarianosderepublicadominicana and https://www.facebook.com/vegetarianosderepublicadominicana/posts/781783931900229 Language: Spanish |
Dominican Republic Facebook group with a link to www.Vegan.com (included in the list of best vegan websites in English). If you are from the Dominican Republic, here you can find vegan buddies! |
On the following table you can find sites that were not included in the table above, but which could inspire you to take care of your bone health with their incredible variety of Latin American recipes! Since these websites do not specify which recipes are high in calcium, you can check the article about Latin American vegan calcium sources at www.vrg.org, so you can search for specific ingredients and other recipes other than the recipes stated below.
Other Websites with Latin American Vegan Recipes High in Calcium
| Website’s name | Recipes high in calcium |
|
UVLA - Unión Vegetariana Latinoamericana Links: https://www.facebook.com/UnionVegLA and http://www.ivu.org/recipes/latinam/index.html Language: Spanish and English |
Bean Soup, Tofu Gazpacho, Bean Salad, Abobora Refogada, and Vegetable Feijoada. |
|
La Guía Vegetariana Link: https://laguiaveg.com/recetario-vegano-gratis/ Language: Spanish |
Coriander Cream, Carrot Cream, Mexican Tomato Soup, Broccoli Soup, and Tacos. Also, there are other recipes with tofu, beans, lentils, and chickpeas. |
|
Vegetarianismo.net Link: https://vegetarianismo.net Language: Spanish |
Rice with Plant Milk, Chickpea Soup, and Lentils and Rice. |
|
Paz Vegana Link: https://pazvegana.wordpress.com Language: Spanish |
Scrambled Tofu, Mexican Tortilla Soup, Purple Corn Tortillas, Arepas, and Empanadas of Cochayuyo. |
|
Mundo Vegan Link: https://www.facebook.com/groups/2900602423303391 Language: Spanish |
Lentil Plant Meat, Chickpea Stew, and Black Beans with Rice. |
|
Vegaffinity Link: https://www.vegaffinity.com/comunidad/recetas-vegetarianas Language: Spanish |
Mexican Tortilla Soup, Tofu and Pumpkin Soup, and Chickpea Soup. |
|
Sol Natural Link: https://solnatural.bio Language: Spanish |
Quesadillas with Vegan Cheddar Cheese, Arepas, and Boniato Filled with Red Lentils. |
|
HazteVeg Link: https://www.hazteveg.com Language: Spanish |
Soy Empanadas, Arepas, Black Bean Arepas, and Vegan Peruvian Milk. |
|
Unión Vegetariana Internacional Link: https://ivu.org/vegan-recipes-around-the-world.html Language: Spanish and English |
Bean Soup, Tofu Gazpacho, Bean Salad, Abobora Refogada, and Vegetable Feijoada. |
|
Animal Libre Links: https://animallibre.org/cual-es-la-solucion/recetas/ Language: Spanish |
Mexican Style Scrambled Tofu, Re-Fried Beans, Fried Vegan Fish with Pumpkin, and Empanadas Salteñas. |
|
Ana Vegana Links: https://www.acueductodebucaramanga.com Language: Spanish |
Fiambre Vegetariano, Fruit Gazpacho, Vegetable Soup. |
|
Sites.google.com/site/stopespecismo Link: https://sites.google.com/site/stopespecismo/dieta-vegana Language: Spanish |
Vegan Cheese (made with seeds), Tlacoyos, Gorditas, Enchiladas, Plantain Flautas, Guava Champurrado, Huaraches (all these dishes are based on nixtamalized corn dough, a process that enriches maize with calcium), Molcajete of Vegan Meats, Molotes, and Chilis Filled with Vegan Seed Cheese. |
|
Mi mero mole Link: https://mmmole.com/que-es-el-veganismo/ Language: Spanish |
Tofu Vegan Meatballs in Chipotle Sauce, Chilaquiles, Enchiladas, Flautas, Sweet Potato Stew, Pumpkin Tacos, Kale Tacos, and Chickpea Tacos. This site includes an amazing variety of Latin American recipes! |
|
Vegissima Link: https://veggisima.com Language: Spanish |
Vegan Scrambled Eggs, Chickpeas and Avocado Salad, Cactus Salad, Enfrijoladas, and Tostadas. |
|
Comer vegano Links: https://www.comervegano.mx and https://www.facebook.com/ComerVegano Language: Spanish |
Tofu Quesadillas, Vegan Mexican “Eggs” (Huevos Al Abañil), Tortillas with Tomato Sauce (Chilaquiles), Bean Soup, and Tacos Tinga (a cooking style with chilies and onion). This is one of my favorite sites! Its recipes are very easy, and it is active every week with new recipes. You can also check out the Facebook group. |
|
Veganos de Guatemala VDG Link: https://www.facebook.com/VeganosGuatemala Language: Spanish |
Chickpea Stew with Vegan Sausage, Classic Lentil Soup, and Fajitas with Beans and Tofu. |
|
Yolihuani Vegan Links: https://www.facebook.com/yolihuanivegan Language: Spanish |
Lentil Salad, Chickpea Salad, and Tostadas. |
|
Vida Vegana Links: https://vidavegana.mx/ and https://www.facebook.com/vidavegana1 Language: Spanish |
Healthy vegan snacks: Golden Tacos, Tasty Tlacoyos, and Nachos Machos, among many others! |
Odette Olivares is a Mexican student about to complete her MSc in Nutrition and Health at Wageningen University, The Netherlands. She is currently working as an intern at the VRG, under the supervision of Reed Mangels, PhD, RD. The research for this article was conducted in 2020.
References
1. Mangels AR. Bone nutrients for vegetarians. Am J Clin Nutr. 2014;100(Suppl. 1). doi:10.3945/ajcn.113.071423
The contents of this article, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.
Go to https://www.vrg.org/nutshell/information_in_Spanish.htm for related articles in Spanish.
For more information, see www.vrg.org
© 1996- The Vegetarian Resource Group, PO Box 1463, Baltimore, MD 21203. (410) 366-8343. Email:
The contents of this website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.
Any page on this site may be reproduced for non-commercial use if left intact with credit given to The Vegetarian Resource Group and each page linked to www.vrg.org
Web site questions or comments? Please email