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Vegans can get enough calcium even without consuming milk and other dairy products. Some plant-based foods that are high in calcium include spinach, kale, broccoli, collard greens, blackstrap molasses, and calcium-fortified products like soy milk, tofu, cereal, and juice.
Plant foods, including legumes, beans, brown rice, tofu and nuts, are rich in protein, but they are incomplete protein sources, missing one or more of the essential amino acids. To get the essential amino acids your body requires on a vegan diet, eat a variety of different plant proteins throughout the day.