Benefits of Calcium and Tips for including Plant Sources in the diet

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                                                   The Mineral Calcium:

                                   

 Calcium is an essential mineral that functions in the development and maintenance of strong bones and teeth.  It is of vital importance particularly for growing children and adolescents, pregnant women and the elderly. Dairy products have long been known to be great sources of calcium.  However, with many people now considering plant-based diets, the questions arise regarding the benefits of calcium intake as well as how to attain optimal calcium from a plant-based diet.  

                   

                             Benefits of Calcium:

                         Calcium is the most abundant mineral in the body and is integral to the following bodily processes:

  • Blood Clotting: Calcium is essential for proper blood clotting.
  • Nervous system function:  Calcium is essential for nerve impulse transmission.
  • Muscle Function: Calcium plays a primary role in the functioning of muscle tissue including both the contraction and relaxation of muscles.
  • Activation of enzymes: Calcium functions in the activation of many enzymes in the body and as a cofactor in many enzymatic reactions in the body.
  • Structural functions: Calcium is involved in both the building and maintenance of healthy bones and teeth and calcium is stored in these structures. 
                                
                       Rich Plant Sources of Calcium:

Plant-based sources of calcium include the following food items:
  • Nuts and seeds such as almonds, flaxseed, chia seeds and sesame seeds.
  • Legumes such as chickpeas, kidney beans and navy beans.
  • Green, leafy vegetables such as spinach, kale, collards, and broccoli.
  • Foods fortified with calcium such as tofu and some plant milks such as almond, soy and rice.
Incorporating Plant Sources of Calcium in the Diet:
Although dairy products are excellent bioavailable sources of calcium, available plant-based sources of calcium can also contribute to meeting daily calcium requirements.  Particularly for people following a vegan or plant-based diet, excellent sources of calcium are the dark green leafy vegetables, legumes, nuts and seeds as well as fortified foods.
Although there are some challenges in attaining optimal calcium on a plant-based diet, it is possible to meet daily requirements by being mindful of the following recommendations:
  • Eat a variety of plant-based calcium-rich foods on a daily basis.
  • Be sure to include calcium fortified foods such as tofu and various plant-based milks.
  • A calcium supplement can also be considered for those times when it is difficult to meet daily calcium requirements.
  • Although a medical doctor or dietitian can help you determine specific calcium requirements based on health status and individual needs, the general recommendation for adults is 1000-1200 mg daily.  For adolescents, the recommendation is 1300 mg per day. The daily calcium requirements usually vary depending on age, sex and life stage such as pregnancy and lactation. 

            Lorna C. Hylledig ED.D., MSPH., R.D., L.D

                      

Comments

  1. Ashley ArcherMay 2, 2023 at 6:13 PM

    Talk about great timing! I’m currently studying hypo and hypercalcemia, as well as the regulation of serum calcium levels by parathyroid hormone and calcitriol for my endocrinology final. Thank you for this excellent supplementary study material!

    ReplyDelete
    Replies
    1. Dr. Lorna HylledigMay 2, 2023 at 6:28 PM

      Ashley, I’m happy that I could be of help. Calcium has so many important functions in the body beside the structural functions. It is important to meet intake requirements as well as to maintain balance in the body as I’m sure you learned in endocrinology.

      Delete
  2. AnonymousMay 3, 2023 at 12:37 PM

    Thank you.

    ReplyDelete
  3. Dr. Lorna HylledigMay 3, 2023 at 1:52 PM

    You are so very welcome!

    ReplyDelete

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