Typically Halloween posts have skeletons or jack o’ lanterns… however keeping up with the fact that I need no additional respect for death in my life these days, I am sharing a different take on it this week. I am sharing about plant-based sources of calcium for bone health. One way to bring the fun into plant-based eating is to let kids play and have fun creating for themselves with veggies. As many kids are not going out for their normal routine with Halloween this year due to COVID, this is a time for finding new normals. We can use this time to introduce some new concepts.
Dietary calcium is one of the most essential minerals in our diet. Calcium has a role in many body functions … not just bone formation. Our body keeps a wonderful, delicate equilibrium of calcium to sustain our cellular and tissue function. When people make the adjustment to plant-based eating and reduce or eliminate dairy, this is a common concern.
Join in as we create plant-based meals. Live cooking demos where you can ask questions as well as methods to streamline your kitchen for optimal efficiency.
Where will I get enough Calcium? Good news! A whole-food plant-based style of eating will provide all the calcium you need and so much more. In fact, that is what the veggie lady above from the garden wanted to share with you today! Thanks to an amazing delivery of garden-fresh veggies this weekend, this lovely “monster” was able to be created to share her message of abundance.
Here are the current RDA – recommended daily amounts (the WHO does have different recs for reference).
If you follow the daily dozen intake as recommended by Dr. Michael Gregor and there will be enough calcium in your diet over time to support your health. Try this Pinto Bean Kale soup as a delicious option to add greens and legumes.
SO IT IS OK to reduce or eliminate dairy – you will still be healthy as long as you are eating whole foods in enough quantity.
To appropriately absorb calcium we also need to consider the following:
– Vitamin D levels
– Appropriate pH (acidic environment is best and medications that affect acid secretion may interfere with some types of calcium absorption)
– Oxalic acid (in some vegetables and beans) and phytic acid (in whole grains) can interfere and can be reduced by soaking beans/legumes cooking them
– Max absorption is around 500 mg per meal
Share this post with anyone to help bring a better understanding of the beneficial role plants can play in our day to day lives.