Vegan diet is a preferred diet for a healthy life.
However, some nutrient deficiencies may occur because foods of animal origin are not consumed. In this article, you can learn about what needs to be done for healthy intake of calcium, an important mineral for vegan dieters. You can have information about foods containing plant-based calcium and what to do to increase calcium absorption. You will also be informed about the symptoms of calcium deficiency and treatment options.
Calcium requirement for vegan dieters is an important issue since foods of animal origin are not consumed. Calcium is an important mineral for bone health and performs many functions in the body. A lack of calcium can weaken the bones and increase the risk of fractures.
Vegan dieters can meet their calcium needs with plant-based foods. Here is a list of foods containing plant-derived calcium:
- Green leafy vegetables: Green leafy vegetables such as spinach, kale, broccoli, and chard are rich in calcium.
- Legumes: Dried legumes such as chickpeas, lentils, beans, and peas are rich in both calcium and other nutrients.
- Nuts such as almonds, hazelnuts, walnuts are a good source of calcium for those who follow a vegan diet.
- Tofu, soy milk and other soy products are rich in calcium.
- Cereal milks : Cereal milks such as almond milk, rice milk, oat milk contain calcium.
Vegan dieters can also take other measures to reduce the risk of calcium deficiency. For example, limiting alcohol and caffeine consumption, not smoking, and consuming vitamin D-rich foods can increase calcium absorption.
Symptoms of calcium deficiency can include bone pain, cavities, muscle cramps, heart rhythm disturbances, and depression. Vegan dieters should contact a healthcare professional to have their calcium levels checked when they notice these symptoms.
Treatment for calcium deficiency often includes calcium supplements and dietary changes. However, calcium supplements should only be used under the recommendation and control of a doctor.
Vegan diet and calcium needs: What is the amount needed?
Calcium requirement for vegan dieters is important because foods of animal origin are not consumed. Calcium is an important mineral for bone health and performs many functions in the body. Vegan dieters can meet their calcium needs with plant-based foods, but it is important to know the amount needed.
The daily calcium requirement of adults is between 1000-1200 mg. However, factors such as age, gender, pregnancy or breastfeeding status can affect calcium needs. For example, older adults may have higher calcium needs.
For those on a vegan diet, it is important to consume foods containing plant-based calcium to meet their calcium needs. In particular, foods such as green leafy vegetables, dried legumes, almonds, hazelnuts, walnuts, tofu, soy milk, cereal milks are good sources of calcium for those on a vegan diet.
However, for those who follow a vegan diet, it may not be possible to meet the calcium need only with food. Vitamin D and exercise are also important for bone health and can increase calcium absorption. Therefore, those on a vegan diet should take other measures besides foods to meet their calcium needs.
Those who follow a vegan diet can make an appropriate plan in consultation with a doctor to meet their calcium needs. Also, calcium supplements should only be used under the recommendation and control of a doctor.
Foods containing plant-derived calcium: What should be consumed?
Calcium requirement for vegan dieters is important because foods of animal origin are not consumed. However, there are many foods that contain plant-derived calcium. Here are some plant-based foods that are a good source of calcium for vegan dieters:
-
Green leafy vegetables: Green leafy vegetables such as spinach, kale, broccoli, chard, and endive are rich in calcium. Spinach, in particular, contains higher levels of calcium than other green leafy vegetables.
-
Legumes: Dried legumes such as chickpeas, lentils, beans, and peas are rich in both calcium and other nutrients.
-
Nuts such as almonds, hazelnuts, walnuts are a good source of calcium for those who follow a vegan diet. They’re also rich in omega-3 fatty acids and other nutrients.
-
Tofu, soy milk and other soy products are rich in calcium. In addition, soy products are a good source of protein for those on a vegan diet.
-
Cereal milks: Cereal milks such as almond milk, rice milk, oat milk contain calcium. It is also a good alternative for those who are lactose intolerant or allergic to dairy products.
-
Dried fruits: Dried fruits such as dried apricots, prunes, dates, dried figs are rich in calcium. They’re also rich in fiber and other nutrients.
-
Sesame and tahini: Sesame is a good source of calcium for vegan dieters. Tahini, on the other hand, is a food made from sesame and is rich in calcium. It is also rich in protein, fiber and other nutrients.
Consumption of these foods can help vegan dieters meet their calcium needs. However, to increase calcium absorption, attention should also be paid to vitamin D intake. Vitamin D increases calcium absorption. In addition, exercise is also important for bone health and can increase calcium absorption.
Things to do to increase calcium absorption:
Things to do to increase calcium absorption are:
-
Increasing vitamin D intake: Vitamin D increases calcium absorption. Sunlight is a natural source for vitamin D synthesis. However, some people cannot synthesize or get enough vitamin D. Therefore, vitamin D supplements or foods rich in vitamin D are important to increase calcium absorption.
-
Consumption of calcium-rich foods: Consuming calcium-rich foods can increase calcium absorption. Foods such as green leafy vegetables, legumes, almonds, hazelnuts, walnuts, tofu, soy milk, cereal milks are good sources of calcium for vegan dieters.
-
Using calcium supplements: Calcium supplements can be used when consuming calcium-rich foods is not enough. However, the dosage and use of calcium supplements should be under the supervision of a doctor.
-
Exercising: Regular exercise is important for bone health and can increase calcium absorption.
-
Stomach acid must be at a sufficient level for calcium to be absorbed properly. Therefore, the use of drugs that reduce or block stomach acid can reduce calcium absorption. Regular consumption of calcium supplements or calcium-rich foods is even more important if these medications are used.
-
The absorption of calcium can be reduced by the consumption of certain foods. These foods include coffee, tea, alcohol, and excessively salty foods. Therefore, the consumption of these foods should be limited.
Following these recommendations to increase calcium absorption is important for bone health. However, calcium supplements should only be used under the recommendation and control of a doctor.
Symptoms and treatment of calcium deficiency in the vegan diet:
Calcium deficiency symptoms in a vegan diet, like any other diet, can lead to bone health problems. Here are the symptoms of calcium deficiency:
- Bone pain and increased risk of osteoporosis
- Muscle weakness and cramps
- Tooth decay and gum problems
- heart rhythm disorders
- sleep problems
- Fatigue and weakness
- Depression
When symptoms of calcium deficiency are noticed, it is important to treat them. For those on a vegan diet, treatment for calcium deficiency may include consuming calcium-rich foods or using calcium supplements.
Consumption of calcium-rich foods is the first step in treating calcium deficiency. Foods such as green leafy vegetables, legumes, almonds, hazelnuts, walnuts, tofu, soy milk, cereal milks are good sources of calcium for vegan dieters. However, the use of calcium supplements may be required. Calcium supplements should be used under the supervision of a doctor.
For those on a vegan diet, it is important to regularly check with a doctor to prevent calcium deficiency. In addition, controlling vitamin D levels and exercising are also important for bone health.
When symptoms of calcium deficiency are noticed, it is important to consult a doctor immediately. If calcium deficiency is not treated, it can lead to bone health problems and other health problems.
The vegan diet is a healthy lifestyle and is preferred by many people. However, those on a vegan diet may be at risk for calcium deficiency. Therefore, it is important to consume foods containing calcium of plant origin, to be informed about what to do to increase calcium absorption, and to notice the symptoms of calcium deficiency.
Vegan dieters can meet their calcium needs for a healthy bone and tooth structure by including calcium-rich plant-based foods in their diets. In addition, treatment methods such as calcium supplements should only be used under the recommendation and control of a doctor.
Calcium needs are an important issue for vegan dieters and this need can be met with plant-based foods. Vegan dieters should also take other measures to reduce the risk of calcium deficiency. The information contained in this article can be used as a guide for calcium needs for vegan dieters.