Search
Language
Calcium intake in the plant diet practical tips
Table of Contents
1. Calcium Characteristic and role in the body
These include: the conduction of nerve impulses, which enables a person to maintain balance, muscle contraction, including the heart muscle, the activation and deactivation of enzymes, such as lipases and subcutaneous tissue, responsible for the digestion of fats and proteins,2. Calcium is needed
In women, menopause also affects the bone economy and accelerates the process of bone decay, so their need for calcium increases faster than in men. Jarosz et al. 2020). It increases during childhood and adolescence due to the intense growth and development of bone. With age, the decay process intensifies, while the response of this tissue is not as intense. This is a physical phenomenon.3. Calcium is the source
The percentage to be absorbed depends on a number of factors: an excessive supply of phosphorus (these components should remain in a 1:1 balance and when one of them prevails, this is at the expense of the other), sodium, fat, as well as fiber and certain anti-nutritive substances (fritinians and spinach), which are mainly found in plant products. However, the availability of bioavailability from plant products varies only with the highest level of calcium available (in the form of 40 50%) from organic sources such as magnesia, but also with the main characteristics of the plant products mentioned above (i.e. pigmeat), but it will also come from the organic matter (15 30%) from the pulses of grains, vegetables, cereals, and grains.4. Calcium intake among vegetarians and vegans
Vegans continued to consume less calcium than people on the traditional diet (about 25%), and consumption of calcium in the vegetarian group was only 4% lower than in the meat-eating group, where calcium-fortified products accounted primarily for 1⁄3 of the total calcium intake among vegans (J.G. Similar results were obtained in a large AHS-2 study conducted in the Adventist Seventh-day Adventist group, whose religion encouraged a total partial reduction in meat and dairy consumption.5. Calcium intake in the plant diet practical tips
However, when purchasing leafy vegetables, it is important to note whether they have been fortified with calcium (often adding other ingredients considered to be inadequate to the body's calcium requirements due to their small weight). Another good way is to include them in the calcium plant menu. An important source of this micro-element is also plant beverages and other calcium substitutes, but when buying them, it should be noted whether they are enriched with water (although these products are often also added to other ingredient that are considered to have a low calcium content, such as vitamin D12 or vitamin D2).
