Are You Getting Enough Calcium on the Raw Vegan Diet?
Written by Tera on July 27, 2009 – -
photo by gokoroko
Many people still believe dairy to be one of the best sources of calcium available. While it is true that dairy products are somewhat calcium-rich, one should keep in mind that they are also rich in animal protein. Because animal protein has an acidifying effect on our organism, calcium has to be leached out of our bones to restore the optimal pH balance.
Even according to the National Dairy Council, “Individuals who consume a low-protein diet, such as some vegetarians, may require less calcium than omnivores or individuals who consume a higher protein diet.”
As a result, dairy products may provide our bodies with calcium, but they also take some away in the process. While the effect is small, there are healthier and more efficient ways of getting enough calcium; many plant foods are alkalizing and filled with many nutrients besides being calcium-rich, low in saturated fat, and devoid of cholesterol.
A similar calcium-leaching process may also happen during pregnancy. The developing fetus needs calcium for proper development, and if the mother’s diet does not contain enough to meet its needs, it will end up being taken from her bones. Unlike other nutrients such as iron however, the calcium requirement does not increase during pregnancy. It is now estimated to be about 1,000 mg per day, but many studies have found this amount to be greatly exaggerated, especially for men. A diet rich in calcium-rich plant foods, coupled with weight bearing exercises, is likely to provide enough calcium easily.
photo by sateda
Besides, ingesting enough calcium is only half the battle. There are many nutrients that help with its absorption, and are just as critical in a healthy person’s diet. Such nutrients include vitamin D, magnesium, phosphorus and potassium.
Still, someone looking for animal-free sources of protein may be a little lost at first, but within a short amount of time, finding high calcium sources will become as easy as recognizing other foods for being high in vitamin C, iron, or other nutrients. Some of the most calcium-rich plant foods include:
− Sesame seeds (27%/ounce)
− Chia seeds (18%/ounce)
− Almonds (7% per ounce)
− Leafy Greens (kale: 10%/cup, collards: 5%/cup)
− Seaweed (kelp: 21%/cup; dulse: 6%/cup)
Tags: calcium, natural raw food detox, Raw Food, raw food diet, the raw divas
Posted in Raw Food Health | 13 Comments »
13 Responses
to “Are You Getting Enough Calcium on the Raw Vegan Diet?”
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By steve arruda on May 21, 2011
my daughter is battling breast cancer that has spread to her lungs and chest wall . i started her juicing with the blendtec while under going chemo and radiation . she has been juicing veggies and greens now for 6 months and her latest report had boggled the doctors . they told her they have not seen anything like this in 15 years . her tumors were almost undetectable . does anyone know of a specific raw food cancer diet book i could get her . thanks steve
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Reply by Danielle on May 24th, 2011
Steve, that must be such an amazing feeling for your daughter and yourself. You have done a brilliant thing by sharing this story of hope and inspiration with everyone here. Perhaps someone reading this will know of a specific book to recommend, however I will also do some investigating within our panel of experts here at The Raw Divas and see what we can refer you to.
Danielle Greason, Editor
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Reply by Danielle on May 26th, 2011
Hi Steve, we’ve forwarded your enquiry to Dr Ritamarie, our Naturopathic Doctor who assists and advises us here at The Raw Divas. Here are her book recommendations:
1. Brenda Cobbs talks about her experiences with breast and cervical cancer. Find out more on her website here: http://www.livingfoodsinstitute.com/about_meetBrenda.php
2. Brian Clement of the Hippocrates Health Institute has a book called Living Foods for Optimum Health.
3. Anything written by Ann Wigmore
Danielle Greason,
The Raw Divas
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Reply by LT on June 8th, 2011
“The Gerson Therapy: The Proven Nutritional Program for Cancer and Other Illnesses” authors – Charlotte Gerson and D.P.M., Morton Walker.
This is the therapy to use, skip the chemo and the radiations, these will only weaken the body and destroy it.
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Reply by alison on June 12th, 2011
gosh Steve how wonderful – well done both of you! what a wonderful Mum you are! and how great to be able to offer such help to your girl – more power to you – and to the vegetable! xxxxx
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By Rachel on Jul 9, 2011
Steve,
I’m thrilled to hear your daughter is doing so well!
))
Kris Carr is a beautiful example of a woman choosing a juicing/raw/vegan
lifestyle to kick her cancer into remission! She has three books published; one is on Diet called Crazy Sexy Diet and the other two are Crazy Sexy Cancer Survivor and Crazy Sexy Cancer Tips. She also has some youtube videos as well as a website http://www.crazysexylife.com While I haven’t had to battle cancer, thankfully! I have found her books inspiring and uplifting.
Hope that helps, take care,
Rachel
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By Donna on Aug 15, 2011
This is an interesting article, but I’m a bit confused by the amounts of calcium per each food item as listed at the end of the article. The amounts are all listed as percentages, yet there is also a per ounce or per cup measurement. It’s the per unit measurement bit that’s confusing me.
A percentage is proportional, so it should be the same percentage no matter what amount you are talking about. The actual amount in grams or mg would differ, of course, depending on the quantity of food. But e.g. the amount of calcium in kale would be 10% whether you are talking about an ounce of kale or 10 kilograms of kale. And if you had measurements in grams or milligrams per cup or per oz that would make sense, but it doesn’t make sense to even have the per cup or per oz volume there when you are talking about percentages. So I’m just wondering if it’s meant to be a certain amount of calcium in grams or milligrams instead of percentages? Using percentages is fine, if that’s really what you mean, but it’s unnecessary and confusing that you have a per volume measurement alongside it.
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Reply by Allie on September 8th, 2011
I thought the same thing.
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Reply by Donna on September 9th, 2011
I hope we get a reply soon.
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Reply by Jen on September 27th, 2011
I was thinking the same thing. But I hope maybe they meant for the percentage to prevail. I was surprised not to see blackstrap molasses on here. It has more calcium in 2 TBS than a whole glass of milk. It also has a ton of other nutrients like magnesium and folic acid.
Reply by Breanna Joy on December 2nd, 2011
I thought it meant to depict the % daily value as on Nutrition Labels. If that’s the case, the percentage wouldn’t be the same no matter the quantity.
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By Ann Stahle in UT, USA on Oct 20, 2011
I’ll take special note of these yummy calcium rich foods because at 53 yo I have osteoporosis. I need to find alternative ways to get calcium than in a pill! Bio-available is what we all need! Thanks for quashing my worries!
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