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.
Vitamin D and Calcium Absorption
Eating foods rich in calcium is not the only consideration regarding the maintenance of calcium levels. Vitamin D is necessary for calcium absorption. The most important source of this vitamin is the action of sunlight on skin. It is important to get regular exposure to natural light, in order to manufacture adequate supplies of vitamin D.
If regular exposure to sunlight is not possible, vitamin D supplements are available. Foods such as breakfast cereals and margarines are also fortified with vitamin D.
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.
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.
Iron is another mineral vegans need to be aware of so as to prevent symptoms of iron deficiency. For more information about vegan nutrition, read Which Foods to Eat for a Healthy Vegan Diet.
Resources:
- Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Calcium." (Accessed 4th October 2009)
- Vegan Society. "Calcium." (Accessed 4th October 2009)
Sharon Kirby - Sharon is a freelance health writer and contributes to various print and online publications. Writing credits include Nursing Times, Good ...
