Calcium Sources for Strong Bones in Vegans
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Calcium Sources for Strong Bones in Vegans
Many people believe that veganism is not a healthy diet, but this couldn’t be further from the truth! With proper planning and knowledge of nutrition, vegans can easily meet their daily requirements for essential vitamins and minerals, including calcium.
Why Calcium is Important for Bone Health?
Calcium is a crucial mineral for maintaining strong bones and teeth. It helps to build and repair bone tissue, regulate muscle contractions, and support nerve function. Adequate calcium intake is especially important during childhood, adolescence, and early adulthood when bones are growing rapidly and being formed.
Where do Vegans Get Calcium?
While dairy products are the most well-known source of calcium, there are plenty of plant-based alternatives that provide this essential nutrient. Here are some of the best sources of calcium for vegans:
- Dark leafy greens: Collard greens, kale, turnip greens, mustard greens, and bok choy are all excellent sources of calcium. Just one cup of cooked spinach provides about 240 milligrams of calcium, while a cup of boiled kale contains approximately 90 milligrams. To increase absorption, it’s best to consume these greens with a source of vitamin D or vitamin C (such as orange juice).
- Tofu and other soy products: Tofu, edamame, tempeh, and soymilk are all good sources of calcium. One half-cup serving of firm tofu contains about 200 milligrams of calcium, while a cup of unsweetened soymilk has around 300 milligrams. Soy products also contain compounds called phytates, which can inhibit calcium absorption. However, this can be minimized by soaking and cooking your soy foods before consumption.
- Nuts and seeds: Almonds, sesame seeds, sunflower seeds, and tahini are all great sources of calcium. One ounce of almonds contains about 80 milligrams of calcium, while one tablespoon of tahini contains approximately 60 milligrams. Nut and seed butters like peanut butter and cashew butter are also good options, although they may contain less calcium than whole nuts and seeds due to the oil content.
- Fortified foods: Many plant-based milks, cereals, and orange juices are fortified with calcium. Check the nutrition label to ensure you’re getting enough calcium per serving. Some examples of fortified foods include fortified almond milk, breakfast cereals like Total Whole Grain Flakes, and orange juice.
- Calcium-set tofu: This type of tofu has been specially prepared to release more calcium during digestion. While regular tofu only contains about 10% bioavailable calcium, calcium-set tofu can contain up to 20% bioavailable calcium. Look for it at your local health food store or Asian market.
- Blackstrap molasses: Although not a complete source of calcium on its own, blackstrap molasses is an excellent addition to a vegan diet. Just two tablespoons of blackstrap molasses contain approximately 370 milligrams of calcium, along with other essential minerals like iron and magnesium. Mix it into smoothies, oatmeal, or use it as a sweetener in recipes.
- Seitan: Also known as “wheat meat,” seitan is a popular meat alternative made from wheat gluten. While not technically a plant-based source of calcium, seitan can be prepared with calcium-set analysis and used in dishes like stir-fries, curries, and pasta sauces. One cup of cooked seitan contains approximately 200 milligrams of calcium.
- Figs: Figs are another unique source of calcium for vegans. One medium-sized fig contains approximately 2 milligrams of calcium, but they also contain a natural enzyme called ficin, which can help break down the protein in other foods. Try adding sliced figs to oatmeal, salads, or smoothies for a boost of both fiber and calcium.
- Other sources: Other plant-based sources of calcium include broccoli, Brussels sprouts, rhubarb, and dried fruits like raisins and apricots. While these foods don’t contain as much calcium as the previously mentioned sources, they can still contribute to your daily intake when consumed regularly.
How Much Calcium Do Vegans Need?
The recommended daily allowance (RDA) for calcium varies depending on age and gender. For adults aged 19-50, the RDA is 1,000 milligrams per day. For men over 50 and women under 50, the recommendation increases to 1,200 milligrams per day. For women over 50, the recommendation is 1,200 milligrams per day. It’s important to note that these recommendations are based on a mixed diet and may need to be adjusted for those following a vegan diet.
Vitamin D and Calcium Absorption
Vitamin D plays a crucial role in calcium absorption and overall bone health. While some mushrooms and plant-based milks are fortified with vitamin D, many vegans may need to supplement with vitamin D3 (cholecalciferol) to meet their daily needs. The recommended daily allowance for vitamin D is 600 IU (international units) for adults up to age 70 and 800 IU for adults over 70. It’s always best to consult with a healthcare professional before starting any new supplement regimen.
Calcium Supplements for Vegans
If you’re looking for a vegan-friendly calcium supplement, there are several options available. Some popular choices include:
- Calcium citrate malate: This is a highly absorbable form of calcium that doesn’t require stomach acid for absorption. It’s ideal for those who have difficulty digesting lactose or who take certain medications that interfere with calcium absorption.
- Calcium carbonate: This is the same form of calcium found in dairy products and many antacids. It requires stomach acid for absorption, so it may not be suitable for those with low stomach acid production or who take certain medications. When taken with food, however, it can be effectively absorbed by the body.
- Calcium citrate: This is another highly absorbable form of calcium that doesn’t require stomach acid for absorption. It’s a good option for those who have trouble swallowing tablets or capsules, as it’s often available in liquid forms.
- Calcium lactate: This is a form of calcium derived from lactic acid, which is produced naturally in the body. It’s commonly used in supplements and fortified foods because it’s soluble and easy to digest. However, it does contain trace amounts of lact
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