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Calcium content in the plant diet practical tips
Table of Contents
1. Calcium Characteristic and role in the body
Calcium is one of the essential macronutrients for the proper functioning of the body. It is primarily a building material (99% of calcium is found in bones, teeth and nails), but some of it is also involved in other processes. Among them are: conduction of nerve impulses, which enables a person to maintain balance, contraction of muscles, including heart muscle; activation and deactivation of enzymes, e.g. lipases or blood vessels responsible for digesting muscles and proteins;2. Calcium is needed
The need for calcium changes with age. It increases during childhood and adolescence due to the intense growth and development of bone. During adulthood it is intended to maintain proper bone mass. With age, the process of bone decay intensifies, while the rebuilding of this tissue is not as intense. This is a physiological phenomenon.3. Calcium is the source
Among the main sources of calcium in the diet are mainly animal products milk and dairy products, but also fish eaten with bone (e.g. sprouts, sardines) and eggs. Among the calcium-rich vegetable products, in particular, some green vegetables (garlic, broccoli, parsley leaves, cabbage and yogurt) are listed ( milk, beans, edamame beans), as well as seeds and nuts (seeds, seeds, raisins, etc.).4. Calcium intake among vegetarians and vegans
Available data indicate that inadequate calcium intake is more common in vegans than in vegetarians. In the EPIC study, one of the largest nutritional evaluators of the diets of people using different dietary models published in 2007, it was found that almost half of vegans consumed calcium in amounts less than 525 mg/day, which increased the risk of bone fractures due to their insufficient mineralization, whereas in the vegetarian group they accounted for less than 6% (P.S.B. et al. 2007). In a subsequent study (2016), the situation improved slightly.5. Consequences of excess and deficiency of calcium
Excessive calcium intake can have adverse consequences, resulting in kidney stones, heart and muscle dysfunction, and impairment in the absorption of other components. However, in a plant-based diet, calcium deficiency is more common. There are no clinical symptoms, and the consequences usually occur after many years (especially in adults). The consequence of kidney disease in children may be a curvature disease in which bone mineral deficiency occurs.6. Calcium intake in the plant diet practical tips
As confirmed by the data presented above, calcium can be a problematic component in the plant diet, especially for vegans who do not consume calcium. However, this does not mean that adequate calcium supply is not possible. The richest plant source of calcium is leafy vegetables, however, their consumption in sufficient quantities to meet the body's needs for calcium would be problematic due to their low weight. However it is important to keep in mind when compiling the diet, to add them to everything, e.g. to vegetable salads, vegetable pastries, fruit-based coconuts.
