Are You Getting Enough Calcium on the Raw Vegan Diet?
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.”
How Much Calcium Do We Really Need?
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.
Finding Plant-based Sources of Calcium
- 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 calcium 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)
Joanna Steven is the author of Well-Rounded: The Ultimate Guide to a Healthy, Raw Food Pregnancy and the co-author of Smooth: Bubble Teas and Irresistible Drinks for the Smoothie Connoisseur. For more health boosting recipes and nutritional wisdom for making babies, building bones and living a healthy lifestyle, get your copy of these books today!
Joanna is also the cheerful hostess of our free, online Raw Mom’s Club, where families who are passionate about healthy living come for recipes, menus, inspiration, support and community!