If you’re vegetarian or vegan, you might be wondering where you can find your calcium. While dairy products are the primary source of calcium for many people, there are many plant-based sources of calcium. In this blog post, we’ll look at some of the best plant-based sources of calcium and how to include them in your diet. If you’re looking for ways to get more calcium without resorting to dairy, read on!
Vegetarians or vegans, here is a list of calcium-rich foods.
- Green leafy vegetables: Kale, Chinese cabbage, collard greens, turnip greens, Swiss chard, bok choy, arugula, lettuce.
- Legumes: lentils, chickpeas, red, black and white beans,
- Vegetables : Okra, turnip, green bean, carrot, broccoli, artichoke, avocado, celery,
- Fruit: Orange, fig, raspberry, kiwi, plum, lemon
- Dried fruits: almond, dried figs, dates, raisins,
- Cereals : oats, quinoa, soy and derivatives
- Herbs and spices: thyme, garlic, black pepper, onion, chilli, nettle, cumin, chives, cinnamon, shallot, basil and dill
- Seeds: Sesame, sunflower, flax and pumpkin seeds.
- Oilseeds: almond, brazil nut, hazelnut, peanut and pistachio
What about vegetable milks?
In fact, there are many plant-based milks that are just as rich in this essential mineral. For example, soy milk and almond milk are both excellent sources of calcium, providing about 30% of the daily value per cup. Rice milk and hemp milk are also good options, each providing around 20% of the daily value per cup. And for those looking for a non-dairy alternative to cow’s milk, there are even plant milks made from oats and peas that are high in calcium.
Don’t forget the water!!
Calcium-rich water is a great alternative for those who have trouble getting enough calcium from other sources. The calcium in water contributes to strong bones and teeth, and can also help prevent osteoporosis. Additionally, calcium-rich water can help regulate blood pressure and improve cardiovascular health. For vegetarians and vegans, calcium-rich water is a great way to ensure they’re getting enough of this essential nutrient.
What is the recommended daily intake of calcium?
According to the National Institutes of Health, the daily calcium requirement for adults is 1000 mg. This figure increases to 1200 mg for women over 50 and men over 70. For children and adolescents, daily calcium requirements range from 700 mg to 1300 mg, depending on age.
What are the practices to follow to ensure our body a good supply of calcium?
Calcium helps build strong bones and teeth, and also plays a role in muscle contraction, nerve function, and blood clotting. However, calcium is not absorbed in the same way by everyone. The amount of calcium absorbed by the body depends on factors such as age, diet and vitamin D intake.
For example, young children and adults who have a balanced diet generally absorb more calcium than older adults with a poor diet. Also, people who have low levels of vitamin D in their bodies may have difficulty absorbing calcium. Here are some steps you can take to prevent the deficiency.
Limit the consumption of caffeine:
Anyone who’s ever had a cup of coffee knows that caffeine can have a noticeable impact on your energy levels. But what you might not know is that caffeine can also interfere with calcium absorption. When consumed in large amounts, caffeine can bind to calcium in the gut and prevent it from being absorbed into the bloodstream. This can lead to calcium deficiency, which can weaken bones and increase the risk of fractures. Caffeine is also a diuretic, which means that it causes the body to lose water through urine. This can further reduce the amount of calcium in the body by increasing urinary calcium excretion.
Limit salt intake:
Most people know that too much salt is bad for your health. However, few realize that excessive salt consumption can lead to calcium deficiency as well. When we eat salt, our body retains water in order to maintain the correct salt/water ratio. This process removes calcium from our bones and soft tissues, which can lead to osteoporosis and joint problems. Also, calcium is essential for muscle function, and a lack of calcium can cause cramping, weakness, and fatigue.
Prioritize vitamin D:
Vitamin D is an important nutrient that helps the body absorb calcium. While many people get enough vitamin D from exposure to sunlight, others need to take supplements or eat foods rich in this nutrient. Vitamin D deficiency can lead to a number of health problems, including weak bones and osteoporosis. It is therefore important to ensure that you are getting enough vitamin D.
Reduce your consumption of foods high in oxalates:
Oxalates are present in spinach, rhubarb, sweet potatoes, nuts and chocolate. They bind to calcium in the digestive tract, making it unavailable for absorption. Therefore, people who regularly consume these foods may need to increase their calcium intake to maintain optimal health.