Latin American Vegan Foods High in Calcium

By Odette Olivares, VRG Intern

Latin American gastronomy is the result of traditional indigenous cuisine enriched by ingredients that Spaniards, Africans, Portuguese, French, and people from other cultures brought on their arrival to Latin America. The diet of indigenous people used to be rich in plant foods with moderate quantities of insects, fish, and meat. They did not use to consume milk, cheese, or other dairy products, yet they were apparently able to get enough calcium from their diets.

Calcium absorption varies from person to person and is dependent on calcium sources and other factors, but usually, between 25-30% of the total calcium intake, for an average person with an omnivorous diet, is absorbed.¹ While approximately 30% of the calcium in cow’s milk is absorbed,² between 5% and 65% of calcium in vegetables is absorbed. This wide range is related, in part, to some vegetables’ oxalate content. Oxalate is a substance that binds calcium and impedes its absorption.

Thanks to the climate of Latin America, this region has provided the world with an abundant variety of plant foods high in calcium. In addition, indigenous people from the region that is now Mexico, Guatemala, El Salvador, Honduras, and Nicaragua, enriched Latin American gastronomy by developing a cooking technique called nixtamalization, which enhances maize (corn) flavor while improving its nutritional properties.

Nixtamalization has been used since 1200-1500 BCE and it has allowed the astonishing quantity of dishes containing corn dough to be enriched with calcium that is easily absorbed and cheaper than milk. Without it, corn flour alone would contain much less calcium. The nixtamalization process increases the calcium content from 8 mg per cup in non-nixtamalized corn flour,³ to approximately 157 mg per cup.⁴ This process consists of cooking maize in an alkaline solution called nejayote, which is prepared with lime (calcium hydroxide), and afterwards washed and hulled. In addition to adding calcium to the corn flour, this process makes it easier to absorb the starch, protein, and niacin, already present in corn.

By mixing nixtamalized corn flour with salt and water you get corn dough or masa, as it is called in Latin America, which you can use to cook several traditional dishes such as tortillas, arepas, pupusas, huaraches, tlacoyos, gorditas, and many more. These dishes are similar to pita bread, can be thinner or thicker, and some might be filled with beans or other ingredients.

While a cup of many brands of calcium-fortified soymilk provides approximately 300 mg of calcium (the same as a cup of dairy milk), a cup of cooked collards contains around 327 mg. To get this amount of calcium from tortillas made with nixtamalized corn flour, you would have to eat between 14 and 15 medium-sized tortillas, each containing 22 mg of calcium. Even if in Mexico where we are used to consuming a lot of tortillas, I have only seen strong bricklayers consume this amount per meal. An average Mexican might easily reach this quantity, but in a day, not in a meal.

Another interesting ingredient from Mexico is cactus or nopal (as it is called in Spanish) and it is used raw or cooked in many Mexican dishes. Some people might not like it because of its slimy texture; however, it is very nutritious due to its fiber, vitamin C and manganese content, in addition to its calcium content.

In some parts of Latin America, ingredients that used to be popular in the indigenous cuisine have lost popularity in younger generations. However, governmental organizations and entrepreneurs are bringing them back because of their valuable nutritional properties.

In the case of Colombia, stinging nettles were introduced with the arrival of the Spaniards. Nowadays, they are not as popular as they once were, but they are still used in salads, quiches, soups, or stews. Due to their contribution of protein, calcium, and other important nutrients, entrepreneurs are reintroducing them in traditional products such as empanadas. In order not to cause irritation when handling them, they should be cut from the stems closest to the ground, avoiding contact with the leaves. Later, they should be cooked in boiling water with salt so that acetylcholine, the element that produces itching, is deactivated.

Cochayuyo is another traditional ingredient from Chile that has lost popularity in younger generations. This alga was commonly used in many Chilean indigenous dishes, and it only grows on the coasts of Chile and New Zealand. Its name means “sea turnip” in Quechua, the language of the group of indigenous people who settled in the Andes Mountains and occupied the area of Argentina, Bolivia, Colombia, Ecuador, Peru, and Chile. Since it is also a good source of iodine, iron, magnesium, and antioxidants, the government of Chile is trying to bring it back to the tables of Chilean families and is promoting it as a super food.

In the following table you can find traditional Latin American foods with the highest calcium content that is easily absorbed.

Latin American Vegan Foods that Supply Calcium and Have a Low or Moderate Oxalate Content

Food	Description	Portion	Calcium(mg)
More than 200 mg
Cochayuyo, dehydrated	Very long and thick algae that grows on Chilean coast.	1 cup (30g)	423
Nopal or Cactus, cooked	Mexican plant that is raw and crunchy and slimy, with a tasty sour flavor.	1 cup (149g)	244
Stinging Nettles, blanched	Plant native to Europe that Spaniards brought on their arrival. Eaten in salads, soups or quiche (a savory pie), in Colombia, Ecuador and Dominican Republic.	1/2 cup (45g)	214
Miel Negra (Black Honey) or Blackstrap Molasses	This ingredient is obtained by boiling the sugarcane juice 3 times. It is popular in Paraguay to cook Black Honey Cake.	2 Tbsp (30ml)	200
100-199 mg
Malanga, Taro, raw	Starchy root vegetable with a white or pink flesh. Used in many traditional dishes and also recently commercialized in ice cream. You should try it!	1 cup (125g)	161
70-99mg
Yellow Hot Pepper, raw	Spicy pepper commonly used in Peru.	1 piece (50g)	90
Refried Beans, vegetarian, canned	Black or brown beans fried and dried. This ingredient accompanies many Latin American dishes.	1 cup (242g)	85
Butternut Squash, cooked	Orange squash with the form of a big pear. It tastes very similar to pumpkin.	1 cup (205g)	84
Chickpeas, canned, cooked	Used mainly in Mexico, Paraguay, and Puerto Rico.	1/2 cup (125g)	80
Orange, raw	Used in all Latin American countries and especially in Haiti, Mexico, Paraguay, and Puerto Rico.	1 cup (180g)	72
50-69mg
Broccoli, cooked	This ingredient is not as popular as maize or beans in Latin America, but itis specially loved by Latin American vegans. Broccoli is widely produced in Mexico while in Paraguay its production is increasing.	1 cup (156g)	62
Flaxseeds, raw	These seeds are mainly consumed in Bolivia, in flaxseed soda, also prepared with lemon.	2 Tbsp (21g)	60
White Kidney Beans, cooked	Known simply as alubias in Mexico, they are traditionally cooked with tomato, onion, jalapeño chili, coriander, and meat or sausages. Using a meat substitute will still maintain the tastiness of this ingredient combination.	1/2 cup (130g)	60
Corn Tortillas, nixtamalized (cooked with lime)	In Mexico you can find a variety ofcorn in the colors of the rainbow. Note: Calcium content may vary dependingon the quantity of lime added to the nixtamalization process.	1 large piece (38g)	51
Figs, raw	Small soft fruit, usually eaten caramelized with piloncillo or panela (a solid cone of caramel made by evaporating sugar cane juice).	3 pieces (150g)	53

Note: Oxalate is a substance that binds calcium and impedes its absorption. If a food is high in oxalates, such as spinach, Swiss chard, and rhubarb, only a small percentage of its calcium will be absorbed.

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. www.fdc.nal.usda.gov. For oxalate content references see the Oxalate References Document below in this article.

Other Latin American ingredients with 30 to 40 mg of calcium per portion that can add to your calcium intake, include eggplant, tamarind pulp, carrots, blackberries, lupin beans, black beans, red kidney beans, nixtamalized corn flour, green onions, pigeon peas, dried apricots, lentils, Jamaica or Hibiscus flowers, walnuts, and guavas.

In the following table, you can find those plant sources which are not recommended to be considered in the fulfillment of your calcium requirements. Since these foods are high in oxalates, a substance that binds calcium, only small amounts of calcium are absorbed from them. However, you do not need to exclude them from your diet. They can offer you other important nutrients!

Latin American Vegan Foods with a High Oxalate Content

Food	Description
Sesame seeds, unhulled	Known as ajonjolì, sesame seeds are used in many Mexican traditional dishes such as the Bread of the Dead (eaten on the Day of the Dead), mole (a brown paste made with cacao and spices), pipián, and Mexican candies.
Chia seeds	Plant native to Mexico, widely cultivated by the Aztecs. When rinsed, they develop a gel texture. They provide fiber and good fatty acids.
Cacao powder (fermented)	This delicious ingredient is native to Mexico and northern South America. It was first introduced to Europe by the Spaniards, and afterwards it gained popularity all over the world.
Amaranth, cooked	Grain similar in flavor to oats. It is used in many traditional Mexican candies.
Brazil nuts	Even if this food is not a good source of calcium, it is a good source of selenium, and a powerful antioxidant.
Sweet potato, cooked	Sweet potatoes will not provide large amounts of calcium, but will enrich your diet with pro vitamin A. This nutrient is an antioxidant that protects the health of your eyes.
Coriander leaves, dried	Plant with a lemon taste, commonly used in many Mexican and Guatemalan dishes. It is a basic ingredient to prepare Mexican tacos.
Cassava, raw	Long tuberous starchy root.
Jìcama, raw	Mexican white yam bean with high water content and a crunchy texture. It is commonly eaten with lemon, salt, and chili powder.

For oxalate content reference see the Oxalate References Document below.

Some traditional Latin American dishes made with good sources of calcium are shown in the table below.

All calcium contents were calculated using only vegan ingredients, even if some of the traditional versions might also include dairy products, eggs, or meat. You can substitute these with their vegan counterparts, which can also help you to meet your calcium requirement. In fact, calcium-fortified plant milks, orange juice, and tofu (prepared with calcium sulfate) are other ways to help you meet your calcium requirement since they contain 200-300 mg of calcium per serving (1 cup for the beverages and ½ cup for tofu).¹ Even if in Latin America we are not very used to consuming these products, we can find them in many supermarkets (probably near the international, or the organic products sections). With the increasing number of vegan and vegetarian stores, you might be lucky to spot one near you, and have fun trying different brands of these unusual products! If you live in the U.S., you probably can find these products easier.

You can find flavorsome Latin American recipes high in calcium and with a low oxalate content at www.vrg.org

List of Latin American vegan dishes high in calcium

Food	Description	Portion	Calcium (mg)
Mexican Scrambled Tofu (vegan version, traditionally lacto-ovo vegetarian)	Instead of eating the traditional Mexican Scrambled Eggs, this vegan version can be just as tasty and provide you lots of calcium! Other than including tofu prepared with calcium sulfate, or a combination of nigari (magnesium chloride) and calcium sulfate, it has tomato, onion, serrano pepper, garlic,black pepper, and turmeric to give a yellowish color to the tofu. Since calcium content in tofu varies, a tofu made with nigari and calcium sulfate was used to calculate the lower range of calcium. You get more calcium from this recipe if you prepare it with tofu made with calcium sulfate.	1 cup	175-305
Yellow Hot Pepper Paste	Peruvian paste made to add flavor to rice, stews, and other dishes. Other than containing yellow hot pepper, it has red or white onion, garlic, canola oil, vinegar, and salt.	1/2 cup	202
Quesadillas of Tofu (vegan version, traditionally lacto-ovo vegetarian)	Quesadillas are very easy and quick to make, and they are super tasty and popular in Mexico. Traditionally,they contain cheese (or queso in Spanish, which gave them their name). However, they can also be filled with vegetables or beans. To prepare them, you heat tortillas with their filling and fold them by half. The maximum range of the calcium content from this table was calculated using tofu prepared only with calcium sulfate (higher incalcium than tofu made with nigari salts or magnesium chloride, or silken tofu). Tortillas contain more calcium if they are made with nixtamalized corn flour.	2 quesadillas	133-198
Orange Atole	Since this version contains orange juice, brown sugar or piloncillo (made from sugar cane juice) is added in smaller quantities than the regular versions of Atole. The calcium content in the last column is based on calcium-fortified orange juice.	1 cup	192
Malanga Fritters (vegan version, traditionally lacto-ovo vegetarian)	Malanga (or taro) is used in many Latin American countries such as Bolivia, Brazil, Colombia, Costa Rica, Cuba, Ecuador, Honduras, Mexico, Panamá, Peru, Puerto Rico, and Venezuela. This is a Cuban dish prepared by frying medium chunks of grated malanga. The original version also includes eggs, but you can replace them by using ground flaxseeds, which are rich in calcium too.	1 medium piece	164
Mexican Cactus Salad (vegan version, traditionally lacto-ovo vegetarian)	Cooked cactus with tomato, spring onions, coriander and "panela" cheese, which could be substituted by a vegan white cheese. Note: Calcium content will be lower if a calcium-fortified vegan \u201ccheese" is not used.	1 cup	151
Bean Salad with Cochayuyo	Salad with navy beans, onion, coriander, lemon, and cochayuyo. This was one of the recipes selected by the Ministry of Health from Chile to appear in a compendium of healthy and cheap Chilean menus.	1 cup	150
Yellow HotPepper Peruvian Sauce (vegan version, traditionally lacto-ovo vegetarian)	This sauce is very popular in Peru and is traditionally eaten with fried potatoes, fritters, or chicken. You could substitute a vegan chicken alternative.	1/2 cup	135
Rice with Milk (vegan version, traditionally lacto-ovo vegetarian)	Dessert eaten in many countries of Latin America made with milk, sugar, cinnamon, raisins, and cooked rice. The calcium content in the last column is based on calcium-fortified almond milk.	1 cup	125
Feijoada (vegan version, traditionally omnivorous)	Traditional dish from Brazil, with its origins in the days when slavery existed in this country. It has different versions, but traditionally it is prepared with black beans, beef, and pork. However, you can prepare a vegan version in the style of the Brazilian northeast regions, which includes cabbage, kale, potatoes, carrots, pumpkin, chayote, and a meat substitute such as soy sausages.	1 cup	113
Carbonada (vegan version, traditionally omnivorous)	This is a dish from Argentina, Bolivia, and Chile; each of these countries has their own version. It is prepared with squash, corn, potatoes, carrots, dried apricots, onion, oregano, cumin, white pepper, garlic, and meat, but you can use a meatless-beef meat alternative. The Beyond Meat brand could be a good option since it contains 100 mg of calcium in about 3 ounces. Widely availablein the U.S., and recently available in Mexico and Colombia. When choosing a vegan meat product, try to choose one high in calcium.	1 bowl	94
Plátano a la Naranja or Bananas with Oranges (vegan version, traditionally lacto-ovo vegetarian)	Haitian dessert made with baked bananas and oranges. It also contains lemon juice,sugar, and vegan margarine (traditionally made with butter).	3/4 cup	85
Porotos Granados or Beans with Vegetables	Chilean stew made mainly with cranberry beans, maize kernels, squash, onion, cumin, basil, and oregano.	1 cup	85
Frijoles de Olla or Pot Bean	The name of this bean soup comes from the clay pots that were commonly used for cooking. In addition to black beans, it has hot pepper, epazote (a bitter spice), onion, garlic, and olive oil.	1 cup	78
Rice with Stinging Nettles	Stew from Colombia and Chile made with white rice and stinging nettles. It can also contain rum.	1 cup	71
Ponche Navideño or Christmas Punch	This hot Mexican beverage is part of the traditional Christmas celebration, and it also has a lot of different versions. The recipe used for the calcium calculation in this table included piloncillo, raisins, tamarind, tejocotes (a small fruit similar to a peach), guavas, prunes, apples, and pears. Some versions also include some alcohol such as rum or cane alcohol.	1 1/2 cup (fruit included)	53
Candied Figs	Traditional dessert from Ecuador, Guatemala, and Mexico. Three days are necessary to prepare it, since the figs need to be soaked in water the first day and, after cooking them with a dash of sodium bicarbonate, they need to be soaked again for 24 hours. The third day they are cooked with piloncillo and cinnamon. Waiting for the result is worth it!	3 pieces	53
Calabaza en Tacha or Pumpkin in Cauldron	This Mexican dessert is usually eaten on the Day ofthe Dead (1st, 2nd, 3rd November). Pumpkin with orange, cinnamon, and piloncillois boiled until the pumpkin is cooked and the piloncillo is turned to syrup. Highly recommended!	1 cup	50
Sweet Tamales (vegan version, traditionally lacto-ovo vegetarian)	Tamales are a traditional festive dish from Cuba, Belize, Guatemala, and Mexico. They are prepared with corn dough (masa) and wrapped in a banana or cornleaf. The sweet version of the dish is usually filled with pineapple in syrup or raisins, but there are several other different versions.	1 medium piece	50
Gallo Pinto, Moros con Cristianos, Casamiento, Tacu-tacu, Calentado	The combination of black beans and rice is traditional in many parts of Latin American (Costa Rica, Cuba, El Salvador, Nicaragua, Mexico, Peru), even if known with different names and prepared in different styles. Usually, it also contains onions. While the version from Central America includes bell peppers and garlic, in some parts of Mexico it can also include fried bananas.	1 cup	50
Milk Candy (vegan version, traditionally lacto-ovo vegetarian)	Dessert from different parts of Latin America (especially Argentina), which consists of slowly heating sweetened milk. Some versions add cinnamon and vanilla. The result is a dessert with a dense consistency and brown color. You can use calcium-fortified almond milk to prepare a vegan version.	1/4 cup	50

As you can see, there are plenty of Latin American ingredients and dishes which you can use to take care of your bone health in a flavorful, fun, and varied way. With the ingredients and ideas provided above you can have fun creating your own Latin American varieties, just as these incredible dishes were created slowly through time by someone eager to try new flavors with the resources that the Earth provided. Enjoy!

Calcium Recommendations (RDAs)

Age (years)	Male (mg)	Female (mg)
1-3	700	700
4-8	1000	1000
9-13	1300	1300
14-18	1300	1300 (also for pregnant and lactating women)
19-50	1000	1000 (also for pregnant and lactating women)
51-70	1000	1200
>71	1200	1200

References

1. National Institute of Health, Office of Dietary Supplements. Calcium, Fact Sheet for Health Professionals. NIH National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Published March 26, 2020. Accessed October 20, 2020.

2. Mangels AR. Bone nutrients for vegetarians. Am J Clin Nutr. 2014;100 Suppl 1:469S-75S. doi:10.3945/ajcn.113.071423

3. U.S. Department of Agriculture, Agricultural Research Service. Corn flour, whole-grain, white. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169748/nutrients. Published April 1, 2019. Accessed September 30, 2020.

4. U.S. Department of Agriculture, Agricultural Research Service. Corn flour, masa, enriched, white. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169694/nutrients. Published April 1, 2019. Accessed September 30, 2020.

Oxalate References Document

In this document you can find the references used to determine the oxalate content of foods in this article.

Cochayuyo	Astorga-España MS, Mansilla A, Ojeda J, et al. Nutritional properties of dishes prepared with sub-Antarctic macroalgae — an opportunity for healthy eating. J Appl Phycol. 2017;29(5):2399-2406. doi:10.1007/s10811-017-1131-5 Hönow R, Hesse A. Comparison of extraction methods for the determination of soluble and total oxalate in foods by HPLC-enzyme-reactor. Food Chem. 2002;78(4):511-521. doi:10.1016/S0308-8146(02)00212-1
Nopal or Cactus Sesame seeds Chia seeds Textured soy protein Jamaica, hibiscus flowers Chili powder Guava Peppers, chili, green Peanuts Marisol pepper	Avila-Nava A, Medina-Vera I, Rodríguez-Hernández P, et al. Oxalate content and antioxidant activity of different ethnic foods. J Ren Nutr. 2020:1-7. doi:10.1053/j.jrn.2020.04.006
Stinging Nettles	Mahlangeni NT, Moodley R, Jonnalagadda SB. The distribution of macronutrients, anti-nutrients and essential elements in nettles, Laportea peduncularis susp. peduncularis (River nettle) and Urtica dioica (Stinging nettle). J Environ Sci Heal - Part B Pestic Food Contam Agric Wastes. 2016;51(3):160-169. doi:10.1080/03601234.2015.1108806
Miel Negra (Black Honey) or Blackstrap Molasses Flaxseeds Corn masa flour Driedapricots Raisins Tortilla Panela, Piloncillo, Chancaca	Harvard T.H. Chan School of Public Health Nutrition Department. Directory listing of /health/Oxalate/files. Harvard T.H. Chan School of Public Health Nutrition Department's File Download Site. https://regepi.bwh.harvard.edu/health/Oxalate/files. Accessed September 7, 2020.
Malanga or Taro	Kaushal P, Kumar V, Sharma HK. Comparative study of physicochemical, functional, antinutritional and pasting properties of taro (Colocasia esculenta), rice (Oryza sativa) flour, pigeonpea (Cajanus cajan) flour and their blends. LWT - Food Sci Technol. 2012;48(1):59-68. doi:10.1016/j.lwt.2012.02.028
Yellow Hot Pepper Butternut Squash Blue Corn Tortillas Figs Eggplant Blackberries Pigeon peas Papaya Green olives Pineapple Yellow sweet pepper Zucchini squash	Leung J. Nutritional and medical management of kidney stones. Nutr Med Manag Kidney Stones. 2019. doi:10.1007/978-3-030-15534-6
Refried Beans Broccoli White Kidney Beans Cacao powder Amaranth	Siener R, Hönow R, Seidler A, Voss S, Hesse A. Oxalate contents of species of the Polygonaceae, Amaranthaceae and Chenopodiaceae families. Food Chem. 2006;98(2):220-224. doi:10.1016/j.foodchem.2005.05.059
Chickpeas Sweet potato Lentils	Siener R, Seidler A, Hönow R. Oxalate-rich foods. Food Sci Technol. 2020;2061:1-5. doi: 10.1590/fst.10620
Orange Carrots Strawberries	Hönow R, Hesse A. Comparison of extraction methods for the determination of soluble and total oxalate in foods by HPLC-enzyme-reactor. Food Chem. 2002;78(4):511-521. doi:10.1016/S0308-8146(02)00212-1
Brazil nuts	Ritter MMC, Savage GP. Soluble and insoluble oxalate content of nuts. J Food Compos Anal. 2007;20(3-4):169-174. doi:10.1016/j.jfca.2006.12.001
Coriander leaves	Radek M, Savage GP. Oxalates in some Indian green leafy vegetables. Int J Food Sci Nutr. 2008;59(3):246-260. doi:10.1080/09637480701791176
Cassava Jicama	Ramos A da S, Verçosa R de M, Teixeira SML, Teixeira-Costa BE. Calcium oxalate content from two Amazonian amilaceous roots and the functional properties of their isolated starches. Food Sci Technol. 2020;2061:1-7. doi:10.1590/fst.18419
Tamarind pulp Feijoa	Nguyën HV, Savage GP. Oxalate content of New Zealand grown and imported fruits. J Food Compos Anal. 2013;31(2):180-184. doi:10.1016/j.jfca.2013.06.001
Lupins	Andrade SC, Oliveira SF, Guiné RPF, Correia PMR. Determination of some chemical properties of uncommon flours. Int J Biol Biomol Agric Food Biotechnol Eng. 2015;9(4):335-338.
Black beans Red kidney beans Walnuts	Chai W, Liebman M. Oxalate content of legumes, nuts, and grain-based flours. J Food Compos Anal. 2005;18(7):723-729. doi:10.1016/j.jfca.2004.07.001
Green onion, scallions	Santamaría P, Elia A, Serio F, Todaro E. A survey of nitrate and oxalate content in fresh vegetables. J Sci Food Agric. 1999;79(13):1882-1888. doi:10.1002/(SICI)1097-0010(199910)79:13<1882::AID-JSFA450>3.0.CO;2-D
Cassava, flour	Oluwaniyi O, Oladipo J. Comparative studies on the phytochemicals, nutrients and antinutrients content of cassava varieties. J Turkish Chem Soc Sect A Chem. 2017;4(3):661-661. doi:10.18596/jotcsa.306496

List of Background References

1. FAO. Fondo Indígena. Sistemas Alimentarios Tradicionales de Los Pueblos Indígenas de Abya Yala. Food and Agriculture Organization of the United Nations. http://www.fao.org/3/a-i4669s.pdf. Published 2015. Accessed October 21, 2020.

2. FAO. Comida, Territorio y Memoria. Food and Agriculture Organization of the United Nations. http://www.fao.org/3/a-i4467s.pdf. Published 2015. Accessed October 21, 2020.

3. Hambidge KM, Krebs NF, Westcott JL, et al. Absorption of calcium from tortilla meals prepared from low-phytate maize. Am J Clin Nutr. 2005;82(1):84-87. doi:10.1093/ajcn.82.1.84

4. Harvard Health Medical School. How much calcium do you really need? Harvard Health Publishing, Harvard Health Medical School. https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need. Published July, 2015. Accessed October 18, 2020.

5. Mangels AR. Bone nutrients for vegetarians. Am J Clin Nutr. 2014;100(Suppl. 1). doi:10.3945/ajcn.113.071423

6. Martínez M. Recipe Index. México en mi Cocina. https://www.mexicoenmicocina.com/recipe-index/. Published 2019. Accessed October 21, 2020.

7. Ministerio de las Culturas, las Artes y el Patrimonio, Gobierno de Chile. Tres recetas para disfrutar del cochayuyo. Elige_cultura. https://eligecultura.gob.cl/virtual-tours/469/. Accessed October 21, 2020.

8. Ministerio de las Culturas, las Artes y el Patrimonio, Gobierno de Chile. El Menú de Chile, reconocimiento a las cocinas patrimoniales. Ministerio de las Culturas, las Artes y el Patrimonio. https://www.cultura.gob.cl/wp-content/uploads/2020/03/menu-de-chile-2018.pdf. Published December 2019. Accessed October 21, 2020.

9. Ministerio de Salud de Chile. Cochayuyo/Ulte. Ministerio de Salud. https://www.minsal.cl/portal/url/item/7d983cf52cf68bd6e04001011e011da0.pdf. Accessed October 20, 2020.

10. National Institute of Health, Office of Dietary Supplements. Calcium, Fact Sheet for Health Professionals. NIH National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Published March 26, 2020. Accessed October 20, 2020.

11. Ross AC, Manson JE, Abrams SA, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58. doi:10.1210/jc.2010-2704

12. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. FoodData Central. https://fdc.nal.usda.gov/index.html. Published 2019. Accessed September 30, 2020.

13. Universidad de Chile and Centro Subregional LATINFOODS para América del Sur. Platos Tipicos De Paises De America Latina. Food and Agriculture Organization of the United Nations. http://www.fao.org/3/a-ai012s.pdf. Published 1998. Accessed October 21, 2020.

Odette Olivares is a Mexican student about to complete her MSc in Nutrition and Health at Wageningen University, The Netherlands. She wrote this article in 2020 while an intern at The Vegetarian Resource Group, under the supervision of Reed Mangels, PhD, RD.

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.

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