Calcium in Plant-Based Diets
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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.
Calcium in Plant-Based Diets
Many people choose to avoid milk because it contains fat, cholesterol, allergenic proteins, lactose sugar, and frequent traces of contamination. Milk is also linked to juvenile-onset diabetes and other serious conditions. Happily, there are plenty of other good sources of calcium.
Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake.
Some cultures consume no dairy products and typically ingest only 175 to 475 milligrams of calcium per day. However, these people generally have low rates of osteoporosis. Many scientists believe that exercise and other factors have more to do with osteoporosis than calcium intake does.
Calcium in the Body
Almost all of the calcium in the body is in the bones. There is a tiny amount in the blood stream which is responsible for important functions such as muscle contraction, maintenance of the heartbeat, and transmission of nerve impulses.
We constantly lose calcium from our bloodstream through urine, sweat, and feces. It is renewed with calcium from bone. In this process, bones continuously lose calcium. This bone calcium must be replaced from food.
Calcium needs change throughout life. Up until the age of 30 or so, we consume more calcium than we lose. Adequate calcium intake during childhood and adolescence is especially important. Later, the body begins to slip into “negative calcium balance,” and the bones start to lose more calcium than they take up. The loss of too much calcium can lead to soft bones or osteoporosis.
How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat as well as other diet and lifestyle choices.
Reducing Calcium Loss
A number of factors affect calcium loss from the body:
Sources of Calcium
Exercise and a diet moderate in protein will help to protect your bones. People who eat plant-based diets and who lead an active lifestyle probably have lower calcium needs. However, calcium is an essential nutrient for everyone. It is important to eat calcium-rich foods every day.
The “Calcium in Foods” chart on the following page gives the amount of calcium found in some excellent plant sources. A quick glance shows how easy it is to meet calcium needs. The following sample menus each provide close to 1,000 milligrams of calcium.
Calcium in Foods
(content in milligrams)
|Brown rice (1 cup, cooked)||
|Corn bread (1 2-oz. piece)||
|Pancake mix (1/4 cup; 3 pancakes; Aunt Jemima Complete)||
|Pita bread (1 piece)||
|Wheat bread (1 slice)||
|Wheat flour, all-purpose (1 cup)||
Wheat flour, Pillsbury’s Best (1 cup)
|Whole wheat flour (1 cup)||40|
|Ed Note: There is medical evidence that white flour and white bread should not be part of a healthful diet; thus, we believe only whole grain flours and breads should be included in a healthful diet. ~FLH|
|Apple (1 medium)||10|
|Banana (1 medium)||7|
Dried figs (10 figs; 187 grams)
|Naval orange (1 medium)||56|
Orange juice, calcium-fortified (8 oz.)
|Pear (1 medium)||19|
|Raisins (2/3 cup)||53|
|Broccoli (1 cup, boiled, frozen)||94|
|Brussels sprouts (1 cup, boiled, 8 sprouts)||56|
|Butternut squash (1 cup, boiled)||84|
|Carrots (2 medium, raw)||38|
|Cauliflower (1 cup, boiled)||34|
|Celery (1 cup, boiled)||64|
|Collards (1 cup, boiled, frozen)||348|
|Kale (1 cup, boiled)||94|
|Onions (1 cup, boiled)||46|
|Potato (1 medium, baked)||20|
|Romaine lettuce (1 cup)||20|
|Sweet potato (1 cup, boiled)||70|
|Black turtle beans (1 cup, boiled)||103|
|Chick peas (1 cup, canned)||78|
|Great Northern beans (1 cup, boiled)||121|
|Green beans (1 cup, boiled)||58|
|Green peas (1 cup, boiled)||44|
|Kidney beans (1 cup, boiled)||50|
|Lentils (1 cup, boiled)||37|
|Lima beans (1 cup, boiled)||32|
|Navy beans (1 cup, boiled)||128|
|Pinto beans (1 cup, boiled)||82|
|Soybeans (1 cup, boiled)||175|
|Tofu (1/2 cup, raw, firm)||258|
|Vegetarian baked beans (1 cup)||128|
|Wax beans (1 cup, canned)||174|
|White beans (1 cup, boiled)||161|
|Source: J.A.T. Pennington, Bowes and Church’s Food Values of Portions Commonly Used. (New York: Harper and Row, 1989.)|
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