Sources Of Plant-based Calcium For Vegetarians And Vegans

If stopping meat and dairy products brings many health benefits, balancing your diet remains a major issue to enjoy good health. As part of a balanced vegetarian or vegan diet, it is very important to pay attention to any nutritional deficiencies. These are the deficiencies of important minerals like calcium, iron, zinc and also vitamin B12. In this article, we pay special attention to sources of plant-based calcium and answer questions that preoccupy vegetarians and vegans.

What is the role of calcium in the body?

Calcium is a mineral of vital importance for human nutrition. Almost 99% of the calcium present in the human body is concentrated in the bones and teeth. The mineral therefore plays an essential role in maintaining their health and strength. The remaining 1% is involved in many biological processes such as the functioning of the nervous system, blood clotting, regulation of blood pressure, heartbeat and muscle contraction.

What are the best sources of plant calcium?

These days, our daily calcium needs are easy to meet, regardless of our diet. Contrary to popular belief, there are sources of calcium other than dairy products, fish and meat. People who do not consume these products can meet their needs through the following foods:

Cereals and legumes: soy, quinoa, white or red beans, oats, chickpeas;

Fresh vegetables: lamb's lettuce, lettuce, arugula, fennel, all cabbage, artichokes, avocados, Swiss chard, broccoli, carrots, celery, green beans, turnips, leeks, olives;

Fruits: figs, plums, raspberries, lemons, kiwis, oranges;

Dried fruits and others: dates, dried figs, raisins, dark chocolate;

Seeds and oilseeds: linseed, squash, sunflower, sesame seeds; hazelnuts, almonds, pistachios, peanuts, Brazil nuts;

Herbs and spices: garlic, onion, nettle, chives, parsley, shallot, dill, mint, basil, cinnamon, cumin, chili, black pepper, dried thyme.

Tofu: resulting from the curdling of soy milk, tofu is a product very rich in calcium. Indispensable in the dairy-free diet, tofu is a particularly popular food and used in the Asian diet. For your information, 100g of tofu contains 350 mg of calcium.

Calcium water: Water rich in calcium can also help meet the body's needs. Water is said to be calcic if it contains more than 120 mg of calcium per liter. Among the waters rich in calcium on the market, we can list: Hepar (591 mg / l), Contrex (468 mg / l), Badoit (190 mg / l), Quézac (170 mg / l), Salvétat (160 mg / l) l), Perrier (150 mg / l) etc.

Plant milks: As for drinks, we cannot neglect plant milks, and especially almond milk and coconut milk. Why ? These two foods are much richer in calcium and vitamin D than milk, so they are a great alternative for people with intolerance or those on a dairy-free diet. In addition, almonds and coconut milk are not acidic and are easily assimilated.

What are the daily calcium requirements?

Calcium requirements are individual and depend on the age and physiological condition of the person. The recommended nutritional intakes (ANC) for calcium are:

Babies 1-4 years	6 mg
Children 5-9 years	Between 8 and 9 mg
Adolescents 10-19 years	Between 11 and 13 mg
Men 19-60 years old	17.4 mg
Women 19-60 years	14 mg
Pregnant women	16 mg
Lactating women	15 mg

For your information, studies have shown that a vegan diet containing at least 525 mg of calcium per day is sufficient for the needs of the body of an adult.

It should also be remembered that beyond the quantity, it is the assimilation of calcium that is important. The mineral is not absorbed in the same way depending on age, food and vitamin D absorbed. Here is more information about the factors that influence it:

1. Some studies suggest that excessive intake of caffeine and salt reduces calcium absorption and may increase calcium excretion through urine. So, it is strongly recommended to reduce the intake of salt and salty foods to a minimum. Regarding caffeine, according to experts, taking two cups of coffee, tea or cola a day would not be harmful, as long as you maintain adequate calcium intake.

2. Vitamin D is necessary and essential for the absorption of calcium. This allows calcium to be fixed in the bones. It is therefore not by chance that in food supplements, calcium is generally associated with other nutrients, especially vitamin D and phosphorus, which are recommended for the maintenance of bone capital and during growth.

3. It is important to eat foods low in oxalates because these limit the absorption of calcium.

The dairy-free diet

Whether for intolerance or ethical choice, a large number of people adopt a diet free of dairy products. But the reaction to this dietary change is not without consequences. The body reacts and its reaction is different from person to person. Giving up on milk, cheese, butter, and all dairy products will inevitably have bone health consequences. As you probably know, dairy products are full of calcium, vitamin D, protein, and other minerals that are important for building strong bones. On that note, if you are following a diet that excludes dairy products, you need to find a way to fill in the deficiencies, like sources of plant calcium, sources of plant protein etc.

Calcium deficiency: what are the symptoms and risks?

In the event of a calcium intake deficit, the calcium level in the blood regulates itself by drawing the calcium necessarily directly from the bone tissue. So it makes sense that the symptoms affect the bones and joints. In the long term, the consequences are: rickets, osteoporosis, increased risk of fracture, etc. If calcium deficiency is associated with a lack of vitamin D intake, it can also cause thyroid disorders.

As already explained, an excess of caffeine and salt induces a loss of calcium from the bones in the urine. This is dangerous for people who do not consume dairy products, as an extra glass of milk with each cup of coffee or tea could offset the negative effects of caffeine. Added to this is the fact that alcohol and smoking reduce bone density, which suggests increased bone fragility and, therefore, the risk of fractures.

It is important to know that people with diabetes, AIDS, celiac disease or thyroid problems are predisposed to calcium deficiency. Their state of health should be monitored regularly.

What is hypercalcemia?

Too much calcium in the blood, or hypercalcemia, can cause hypercalciuria and the formation of kidney or urinary stones. It should be remembered that calcium intakes should never exceed 2 g per day.

To help you orient yourself, we present you some summary tables of the best sources of vegetable calcium. Check them out below:

Green leafy vegetables

Food	Calcium content mg / 100g
Nettle	630
Leek	250
Kale	185
Boiled spinach	160
Rocket	130
Cress	110

Dried vegetables

Food	Calcium content mg / 100g
White bean	185
Lupine seed	180
Mung bean	115
Bean	105
Chickpea	90

Seeds and Oilseeds

Food	Calcium content mg / 100g
Poppy	1450
Almond	265
Brazil nut	150
Hazelnut	125
Soy	20

Herbs and spices

Food	Calcium content mg / 100g
Dried basil	2240
Dry thyme	1260
Cinnamon	1080
Cumin	930
Curry	480
Ground pepper	430