Calcium belongs to our micronutrients and is a base-forming quantity element.
When people with mixed diet meet people who live vegan, the calcium question is the first thing that comes up.
In the meantime, there are enough studies that show that the calcium requirement can very well be covered in a vegan diet. Also for growing children and babies. And also for pregnant women and breastfeeding mothers. No problem at all.
It has now gone so far that the calcium issue is being questioned among mixed foodists. Personally, I think whether or not calcium is covered in the diet (vegan or mixed diet doesn't matter) depends on only two important things.
▽ Do you have your blood values and those of your children regularly tested in the laboratory?
▽Do you deal with the issue of calcium and do you consciously integrate calcium-rich foods into your daily meals?
Because my observation is that many people rely on the single viewpoint that cow's milk is the only calcium they need. Other sources of calcium are not sought. So the issue is already over. And this is where the risk lies. Milk is not the only and especially not the most optimal source of calcium. Too much animal milk products has a negative effect on the acid-base balance, which in turn can lead to the body taking calcium from the bones to balance the acid in the body. Too much is very individual and cannot be determined with one value.
Once you get to grips with the subject of calcium, YOU will notice that the calcium content of many natural foods is many times higher than that of animal milk. For example, poppy seeds have twice the calcium value of whole milk (with 3.5% fat). Or 100g of yoghurt have the same calcium value as 100g of chickpeas.
Overview
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Function of calcium
Calcium fulfils the following tasks in our organism:
Bone building | Together with vitamin D3 and K2, it builds bones and teeth and ensures an elastic and strong structure and firmness.
Acid-base balance | Calcium supports the acid-base balance and ensures its equilibrium in the body.
Energy supplier | Calcium is involved in heart and nerve functions as well as muscle contractions.
Blood clotting | Calcium supports blood clotting.
Inhibitors
There are also substances that can inhibit the absorption of calcium in the body;
Phytic acid | A secondary plant substance. It is found in soy, spinach, chard, whole grains, pseudo grains, seeds nuts, legumes....
Oxalic acid | Inhibits the absorption of calcium, iron and magnesium in the body. It is found in cabbage, lettuce...
Daily requirement
The calcium requirement per day depends on age. It is exciting to see that the calcium requirement is highest in adolescence, while an infant is already covered for the day with 220 mg.
Plantbased sources
These top 5 foods meet the daily requirement of 1000mg:
70g Poppy seed
85g Black sesame
130g Sesame
140g Nettle
140g Spirulina
Other sources per 100g (descending):
Wheatgrass powder (245g), Almonds, Parsley, Flaxseed, Amaranth, Kale, Alfalfa sprouts, Daisies, Spinach, Hazelnuts (875g), Sunflower seeds, Steamed broccoli, Quinoa, Dried apricots, Lettuce (2.7kg), Legumes (4kg)....
The Sango sea coral
A very important source of calcium and magnesium for me is the Sango Sea Coral. Its ratio of calcium to magnesium is in the optimal ratio of 2:1 as we find it in the body. It can easily be supplemented with meals such as smoothies, juices or porridges. This product is an exciting and excellent supplement not only for people living vegan.
I use Sango Sea Coral after oil pulling to restore the pH in my mouth, as well as for remineralising our water filtration system.
My favourite brands are those from NatureLove and InnoNature..
xoxo your good-life coach Claudia 💋
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