Plant Based Calcium-A Guide

Plant on Hand during Rainy Day
Time and time again others query me on how it is I meet my calcium requirements on a vegan diet, driven by the notion that dairy is the only source from which individuals can meet their calcium requirements. The dairy industry has done a wonderful job instilling in the public the notion that milk and cheese are essential for bone and teeth health, the words becoming synonymous with calcium rather than being perceived as merely one food source from which we can meet our calcium RDA. Further, much of the scientific literature which links dairy to bone health and greater vitamin D absorption has been funded by the dairy industry, thus placing doubt over the legitimacy of such research, while the food pyramid dedicates an entire section to dairy alone, thus implying that it is an essential nutrient which we are obligated to include in our daily diet in order to achieve optimum health and vitality. Industries fail to inform the public of the myriad of health dangers associated with dairy products, such as its links with various cancers, asthma, heart disease and various types of inflammation, in addition to the fact that the majority of individuals cannot physically digest dairy. Yes, the vast majority of society is, in fact, lactose intolerant. In order to debunk the myths surrounding calcium  I have compiled the following list of plant-based calcium sources so next time anyone attempts to preach the importance of milk for bone health you can inform them of the many food sources that trump milk in their calcium content as well as many other nutrients. 
 
Recommended Daily Allowance ***
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg    
7–12 months* 260 mg 260 mg    
1–3 years 700 mg 700 mg    
4–8 years 1,000 mg 1,000 mg    
9–13 years 1,300 mg 1,300 mg    
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
         
51–70 years 1,000 mg 1,200 mg    
71+ years 1,200 mg 1,200 mg    

 ***

 

Food Amount Calcium (mg)
Blackstrap molasses 2 Tbsp 400
Collard greens, cooked 90grams 170
Tofu, processed with calcium sulfate 4 ounces 200-420
 Chick Peas  260grams 80
Soy or Rice milk, commercial, calcium-fortified, plain 200 mls 240
Commercial soy yogurt, plain 100 grams 120
Turnip greens, cooked 150 grams 249
Tofu, processed with nigari 4 ounces 130-400
Tempeh 165 grams 184
Kale, cooked 70 grams 179
Soybeans, cooked 200grams 175
Bok choy, cooked 170grams 158
Mustard greens, cooked 60 grams 152
Okra, cooked 100 grams 135
Tahini 2 Tbsp 128
Navy beans, cooked 1 cup 126
Almond butter 2 Tbsp 111
Almonds, whole 35 grams 94
Broccoli, cooked 75 grams 62
Chia Seeds 30grms 180
Orange 1medm 50
Sesame Seeds 20grams 195

 

 Foods that Inhibit absorption of Calcium

  • Sodium: Sodium increases the amount of calcium that is excreted in the urine, so if eating foods high in salt, more calcium should be consumed.
  • Excess protein: The body uses excess protein for energy. However, as protein is burned for energy, it produces sulfate. Sulfate increases the amount of calcium excreted in the urine, which decreases the amount of calcium in the body. Excess protein creates excess sulfate.
  • Oxalate: Found in some foods and beverages, most notably spinach, chard, berries, chocolate, and tea, oxalate binds with calcium and increases the loss of calcium through fecal excretion. For example, even though sweet potatoes contain calcium, not all of it is absorbed because of the oxalic acid (oxalate) that is also in them.
    Tips for minimizing problems from oxalate:

    • Boil high-oxalate leafy greens and discard the water.
    • Meet the RDA for calcium. Eat high-calcium foods or take calcium with meals; calcium citrate if you have a history of calcium-oxalate stones.
    • Drink plenty of fluid.
    • Do not include large amounts of high-oxalate vegetables in your green smoothies.
    • Do not take large amounts of vitamin C.
  • Phosphorous: Also known as phosphoric acid and phosphate, phosphorous, which is in cola and many processed foods, can interfere with calcium absorption.
  • Insoluble fiber: This type of fiber, such as the kind in wheat bran, reduces calcium absorption.
  • Alcohol intake: Drinking excessive amounts of alcohol can interfere with the calcium balance by inhibiting the enzymes that convert inactive vitamin D to active vitamin D.
  • Caffeine: Excessive intake of caffeine (300 mg-400 mg) can increase urinary excretion as well as fecal excretion. (One cup [8 fl oz] of brewed coffee contains about 137 mg of caffeine.)
  • Smoking, stress, and lack of exercise: These lifestyle factors contribute to the body not being able to absorb calcium as efficiently.

Koti ja keittiö, Katri Schröder, 2012

Nutrients that Aid the Absorption of Calcium

  1. Vitamin D- Daily Recommendations: 600 IU
    Supplements are the best way to ensure everyone (vegans and non-vegans alike) meet their daily vitamin D requirements in places such as Ireland where sunlight is scarce.

    For more information see
    http://www.onegreenplanet.org/vegan-health/meeting-vitamin-d-needs-on-a-vegan-diet/Other sources include fortified foods and mushrooms exposed to sunlightSee the following Meta Analysis for more information:
    chrome-extension://oemmndcbldboiebfnladdacbdfmadadm/https://www.algaecal.com/PDF/calcium-only-reduces-bone-density-loss.pdf

 

  1. Vitamins E, C, A and K.
    https://draxe.com/top-10-vitamin-e-rich-foods/

 

  1. Magnesium-Many individuals lack this mineral as the soil does not harvest it in such generous quantities as it once did due to exhaustive farming, destructive fertilizers and subsequent leaching of nutrients from the land.
    See http://www.mgwater.com/calmagab.shtml

  2. Exercise!
    http://www.nejm.org/doi/full/10.1056/NEJM199110243251701#t=abstract

 

Some Other Helpful Links

chrome-extension://oemmndcbldboiebfnladdacbdfmadadm/https://vegetariannutrition.net/docs/Calcium-Vegetarian-Nutrition.pdf

http://www.theveganwoman.com/the-calcium-conundrum-the-vegan-child-perspective/

https://www.youtube.com/watch?time_continue=414&v=0O-ehIkwGME

http://www.vegkitchen.com/nutrition/calcium/  

https://www.forksoverknives.com/milk-myth-why-you-dont-need-dairy-for-calcium/#gs.Zsqole0 

 

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