Published On: Fri, Jan 3rd, 2020

How Can Vegans Avoid a Calcium Deficiency

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Calcium is an important mineral, the majority of which is stored in the bones and teeth, keeping them strong and healthy. Calcium is also involved in other important bodily processes, such as blood clotting, muscle contraction, and nerve impulses. A calcium deficiency can lead to weak bones, osteoporosis, and bone breakages. An adequate calcium intake helps to keep bones strong and healthy throughout life, and into old age.

Good Non-Dairy Sources of Calcium

Most people recognise that calcium is found in dairy products, including milk, cheese, and yogurt. However, some people are lactose intolerant, or vegan, which means they can’t, or won’t, eat animal-derived sources of calcium. Luckily there are other naturally good sources of calcium that are non-animal in origin, including vegetables, fruits, nuts and seeds.

Green leafy vegetables such as spring greens, kale, cabbage, bok choy, broccoli, watercress and parsley are good choices (but not spinach, because even though it contains calcium, it is high in oxalates which hinder calcium absorption). Some other calcium-containing foods include okra, peas, seaweed, beans, chickpeas, almonds, sesame seeds, blackstrap molasses, oranges, figs, and currants.

There are also foods available to buy that have been fortified with calcium, including breakfast cereals, orange juice, soya products and bread. In addition to this, calcium is found in hard water. Taking a calcium supplement is also an option.

Preventing Calcium Loss from the Body

Another important concern is that some foods actually cause calcium to be lost from the body. Eating a high salt diet, eating large amounts of protein from animal and fish sources, not getting enough potassium (obtained from fruits and vegetables), and consuming caffeinated drinks are all things that cause calcium to be excreted from the body, and therefore the depletion of calcium stores.

How Can Vegans Avoid a Calcium Deficiency

A calcium deficiency can be avoided if vegans consume a wide variety of fruits and vegetables, reduce their salt and caffeine intake, and obtain protein from non-animal sources.

About the Author

- I am an internet marketing expert with an experience of 8 years.My hobbies are SEO,Content services and reading ebooks.I am founder of SRJ News andTech Preview.

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