Top 5 best sources of plant-based calcium
Calcium is essential for our bodies: for our cells, muscles, blood vessels, and many other functions. It is, in fact, the most abundant mineral in the body.
This question is especially important if you are vegan because with this diet, you do not consume any dairy products.
But what are the best sources of plant-based calcium? We'll explain everything you need to know about the concept of plant-based calcium.
What are the calcium requirements?
The recommended intakes vary depending on age :
• 500 mg for a baby
• 700 mg for a very young child (4-6 years)
• 900 mg for a young child (7-9 years)
• 1200 mg for a child and adolescent (10-19 years)
• 900 mg for an adult
• 1200 mg for an elderly person and women after menopause (after 55 years)
The cow's milk question
The first food that comes to mind when we talk about calcium is milk . We have often been told that the best source of calcium is milk.
However, many scientific studies have shown all the problems that are linked to the consumption of cow's milk. Indeed, not only is most of the calcium in cow's milk not well assimilated by the body, but above all, milk increases the loss of calcium from our bones.
First, the amounts of calcium in milk are significant, but its bioavailability is only about 30%. This means that much of the calcium in milk is not absorbed by our bodies. Furthermore, like any animal protein, milk generates acid production, which leads to biological changes.
At the same time, the calcium that milk provides and which our bones need to strengthen is used to neutralize the “acidogenic” effect of milk.
This is why calcium, following this biological change, is detached from the bones and is finally eliminated through urine. Thus, milk reduces calcium in our body.
In reality, cow's milk is intended for calves just as mother's milk is intended for babies. But cow's milk contains three times more protein than human milk and is not suitable for humans, who have a very different skeleton from that of calves and cows.
Finally, lactase is the enzyme that allows us to properly digest lactose. However, lactase production varies from person to person and with age. Some people continue to develop enough lactase to easily digest milk, but most stop producing it as they grow older. This is why so many people are lactose intolerant and cannot digest milk.
The best sources of plant-based calcium
1. Brassicaceae (or cruciferous plants)
Depending on the food, bioavailability is 50 to 60%! This means that most of the calcium is well absorbed by our bodies. Brassicaceae include cabbage, cauliflower, and broccoli.
Regarding the calcium content, for 100 grams of kale, we have 150 mg of calcium . And the good thing is that the body assimilates much more calcium than it does with milk.
2. Legumes and nuts
Rich in calcium, legumes and nuts have many other benefits, such as being high in protein (another essential topic for vegans) and potassium.
Legumes include chickpeas, beans, and lentils. Nuts include almonds, walnuts, and hazelnuts, among others.
For example, for white beans, 150 grams of cooked white beans contain 90 mg of calcium. For almonds, they contain 248 mg of calcium per 100 grams of almonds.
3. Algae
Seaweed, which is generally not widely consumed, has a very high calcium content. You can therefore consume sea lettuce, dulse, wakame, and kombu.
Regarding calcium content, wakame seaweed, for example, contains 1000 mg of calcium per 100 g. A very interesting figure!
4. Fruits and vegetables
Green vegetables also have a very good calcium intake. 100 grams of green beans contain 56 milligrams of calcium. Spinach is less bioavailable but still has a good calcium content: 159 milligrams of calcium per 150 grams of spinach.
Furthermore, oranges are a fruit that, in addition to being rich in vitamin C and potassium, also contains a lot of calcium. Staying with fruits, plums and figs are also very good for a good calcium intake.
5. Seeds
Seeds are a very beneficial food for the body. This is particularly the case for chia seeds and flax seeds, which are rich in calcium. Chia seeds, for example, contain 67 mg of calcium per spoonful (15 ml). They are also rich in healthy fats (omega 3), protein, and fiber.
