Plant-based calcium sources for vegans – There’s a lot of calcium in this!

While there are many health benefits to stopping meat and dairy products, nutritional balance remains an important health issue. As part of a balanced vegetarian or vegan diet, it is very important to pay attention to possible nutritional deficiencies. This is a lack of important vitamins and minerals such as iron, zinc and alsoVitamin B12. Of all the nutrients vegans need to think about, calcium probably requires the most attention. Sure, the others are important too, but these can be covered quite easily from other sources. For example, vitamin D and B12 can be easily supplemented so that you always have enough supply. If you don't get enough protein from “normal” vegan foods, you can always use a vegan protein powder. The omega-3 daily requirement can be found with a tablespoon of groundChia seedsand one or two capsules of vegan DHA/EPA.

As mentioned above, meeting your calcium needs requires greater attention when following a vegan diet. This is because many foods contain virtually no calcium and most people specifically do not supplement this nutrient. In this article we will tell you which foods contain a lot of calcium and answer questions that are important for vegans.

What role does calcium play in the body?

Calcium is a mineral of critical importance to human health. Almost 99% of the body's calcium is concentrated in the bones and teeth. The mineral therefore plays an important roleRole in muscle work, the contraction of the heart muscle and the control of the excitability of nerves and muscles. Calcium is also involved in many physiological processes, such as blood clotting, blood pressure regulation, and maintaining the integrity of cell membranes.

The dairy industry's advertising is misleading

For years, the dairy industry has placed the calcium needs of growing children and young people at the center of its marketing. With the mantra “calcium, calcium, calcium” and actively marketing milk as a uniquely good source of this nutrient, they have created the impression that dairy is by far the best source of calcium. But as we'll discover when we check the calcium content of various vegan foods, this claim is simply not true.

In addition, milk marketing authorities never seem to voluntarily publicize the fact that the vast majority of people have problems digesting milk. About 65 percent of adults in the world are lactose intolerant. And that number is much higher among people of African and Asian descent – ​​about 99 percent of adults of Chinese descent are lactose intolerant.

Diet without dairy products

Whether because of lactose intolerance or for ethical reasons, a large number of people choose a dairy-free diet. But the body's reaction to this diet varies from person to person and is not without consequences. Avoiding milk, cheese, butter and all dairy products will inevitably affect bone health because they are rich in calcium, vitamin D, protein and other minerals important for strong bones. For this reason, with a vegan diet you need to find a way to compensate for the deficiencies, such as plant sources of calcium,plant-based protein sourcesetc.

What is the daily calcium requirement?

The calcium requirement is individual and depends on the age and physiological state of each person. The recommended calcium intake according to DA-CH is:

Children and young people:
1 to under 4 years 600 mg
4 to under 7 years 750 mg
7 to under 10 years 900 mg
10 to under 13 years 1100 mg
13 to under 19 years 1200 mg
Adult:
Men 1000 mg
Women 1000 mg
Pregnant and breastfeeding women:
under 19 years 1200 mg
19 years and older 1000 mg
Women and men aged 60+1200 mg

Studies have shown that a vegan diet with at least 525 mg of calcium per day is sufficient for an adult's body needs.

What are the best sources of calcium for vegans?

Nowadays, our daily calcium needs are easy to meet, regardless of the diet we choose. Contrary to popular belief, there are sources of calcium other than dairy, fish and meat that are just as good. Vegans can meet their calcium needs through the following foods:

Cereals and legumes:Soy, quinoa, white or red beans, oatmeal, chickpeas
Fresh vegetables:Lamb's lettuce, lettuce, rocket, fennel, all types of cabbage, artichokes, avocados, chard, broccoli, carrots, celery, green beans, beets, leeks, olives
Fruit:Figs, plums, raspberries, lemons, kiwis, oranges
Dried fruits:Dates, dried figs, raisins
Seeds and nuts:Flax seeds, pumpkin, sunflowers, sesame, 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:This so-called bean cheese is made from white soybeans processed into soy milk. Tofu is indispensable in vegetarian and vegan diets and is particularly popular in Asian cuisine. 100 g of tofu contains 350 mg of calcium.

Calcium-rich water: If you can't tolerate milk, you can cover some of your needs with calcium-rich water. The water rich in calcium is also recommended to ward off osteoporosis. A mineral water is considered calcium-rich if it contains more than 300 mg of calcium per liter. Here is a table of some mineral waters with a high calcium content (more than 300 mg/l) and the lowest possible sodium content (less than 200 mg/l is ideal).

Nussmilch: VegetableMilk alternatives made from oats, soy and the like can no longer only be found in health food stores. Almond and coconut milk in particular are much richer in calcium and vitamin D than cow's milk, making them an excellent alternative for people with lactose intolerance or for those following a vegan diet.

To help you keep track, we've created some summary lists of the best plant-based sources of calcium for vegans.

Legumes:

White beans 113 mg/100 g
Lupinensamen 180 mg/100 g
Mung beans 115 mg/100 g
Soybeans 201 mg/100 g
Chickpeas 124 mg/100 g

Green leafy vegetables:

Brennnessel 630 mg/100 g
Lauch 250 mg/100 g
Kale 185 mg/100 g
Cooked spinach 160 mg/100 g
Rucola 130 mg/100 g
Brunnenkresse 110 mg/100 g

Seeds and nuts:

Mohnsamen 1450 mg/100 g
Almonds 265 mg/100 g
Paranüsse 150 mg/100 g
Hazelnut 125 mg/100 g
Sesame seeds, whole, dried 975 mg/100 g
Chia seeds, dried 631 mg/100 g
Pumpkin seeds 270 mg/100 g
Coconut, dried, Coconut flakes 240 mg/100 g

herbs and spices

Basil, dried 2240 mg/100 g
Thymian, getrocknet 1260 mg/100 g
Marjoram, dried 1990 mg/100 g
Thymian, getrocknet 1890 mg/100 g
Oregano, getrocknet 1597 mg/100 g
Dillsamen 1516 mg/100 g
Rosemary, dried 12800 mg/100 g
Coriander leaves, dried 1246 mg/100 g
Parsley, dried 1140 mg/100 g
Estragon, getrocknet 1139 mg/100 g
Cinnamon 1002 mg/100g
Cumin 930 mg/100g
Curry 480 mg/100g
Ground pepper 430 mg/100g

What can promote or hinder the absorption of calcium?

The absorption of calcium into the organism is also important. How much of the mineral we actually absorb from the gastrointestinal tract into the blood depends on several factors: age, gender, current calcium requirement, hormonal balance, etc. Here you can find more information about the factors that can promote or inhibit calcium absorption:

1. Some studies suggest that excessiveCaffeine and salt consumptionmakes calcium absorption more difficult and can increase calcium excretion in the urine. It is therefore recommended to keep salt and salty foods to a minimum. As for caffeine, according to experts, drinking two cups of coffee, tea or cola per day would not be harmful, provided that adequate calcium intake is maintained.

2.Vitamin Dis essential for the absorption of calcium. It is therefore no coincidence that innutritional supplementsCalcium is generally combined with vitamin D and phosphorus. Calcium and vitamin D play an important role in bone metabolism. Vitamin D ensures that calcium is absorbed from the intestines and incorporated into the bones.

3. Some popular types of leafy greens contain significant amounts ofOxalates (oxalic acid). This substance makes it difficult for calcium to be absorbed, so the body cannot absorb all the calcium content from the vegetables. So if you're eating greens to increase your calcium intake, avoid spinach, chard, and rhubarb—they're all high in oxalates. Also note that when you cook oxalate-rich greens, some of the oxalic acid ends up in the water. This greatly improves calcium absorption, provided you don't use the cooking water as soup stock.

Low-oxalate leafy vegetables include:
Blattkohl (Kohl): 232 mg per 100 g
Bok-Choy (Chinakohl) 105 mg pro 100 g
Kale 150 mg per 100 g
Brokkoli 58 mg Calcium pro 100 g

Calcium deficiency: what are the symptoms and risks?

In the event of calcium deficiency, the level of calcium in the blood regulates itself, necessarily taking calcium directly from the bone tissue. It is therefore logical that the symptoms affect the bones and joints. In the long term the consequences are rickets,Osteoporosis, increased risk of fractures, etc. When calcium deficiency is associated with vitamin D deficiency, it can also cause thyroid disease.

Mild symptoms of calcium deficiency may include:

deafness
Tingling fingers
Muscle cramps
fatigue
Poor appetite
Weak or brittle fingernails
Difficulty swallowing
fainting

Serious calcium deficiency symptoms can include:

Mental confusion, irritability, depression and anxiety
Caries
Insufficient blood clotting
Broken bones
Osteopenia or osteoporosis
Growth and development delays in children
Heart problems with blood pressure and heart rhythm

As explained earlier, excess caffeine and salt lead to bone calcium loss in urine. This is dangerous for people who don't consume dairy products, as an extra glass of milk with every 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, indicating increased bone fragility and, consequently, increased risk of fractures. It is important to know that people with diabetes, AIDS, celiac disease or thyroid problems are predisposed to calcium deficiency. You should therefore have your calcium levels checked regularly.

What is Hypercalcemia?

Some people have trouble meeting their calcium needs through food alone and turn to supplements. Depending on the brand, you can get a whopping 500 to 1000 mg of calcium from just one tablet. In this case, you should definitely pay attention to the total calcium intake. An increased level of calcium in the blood serum is called hypercalcemia and can cause the formation of kidney or urinary stones. So make sure your combined calcium intake from foods and supplements does not exceed 1300 milligrams per day.