[ad_1]
Calcium is not just for older people who are worried about osteoporosis or the risk of fractures. It’s an essential mineral that helps your muscles to contract and your heart to beat, your blood to clot, and yes, your bones to get stronger. It also prevents you from gaining weight because the more calcium your diet contains, the more likely you are to burn energy rather than store it as fat.
Here are the best plant-based foods to help you get the calcium you need when you’re not eating dairy (either because you’re plant-based or are lactose intolerant) and what you need to do Warning. But first, let’s look at the importance of calcium and the right amount to aim for.
It’s hard to get enough calcium in any diet, let alone plant-based or non-dairy. The recommended daily intake of calcium is approximately 1,200 mg to 1,300 mg per day, which is equivalent to two to three servings of dairy products, or the equivalent. Calcium has an important role to play in bone strength and also contributes to muscle contraction, nerve transmission, cell signaling and prevention of weight gain, among other essential tasks in the body,
Even for someone who consumes dairy products, it is difficult to meet these requirements. Add a special diet, such as a dairy-free, low-fat, or plant-based diet, to the mix and your calcium intake usually drops well below the recommended daily requirement.
Calcium builds strong bones and tells fat cells to burn more easily
Most of us will live into old age when osteoporosis becomes a risk, and suddenly getting enough calcium jumps to the top of your dietary priority list, where it belongs. In a lab study, the more calcium you have in your fat cells, the more likely they are to burn for fuel.
The good news is that you can actually get enough calcium, if you know where to look, to build strong bones and prevent weight gain. Your best bet: Head to the produce aisle.
First, we may be able to lower those lofty goals: In a review from Harvard Medical School, the Recommended Daily Value was called into question and the recommended calcium intake is between 500 mg and 700 mg. per day. This equates to one to two servings of the most achievable calcium-rich foods per day. What exactly is a dairy replacement serving?
Here are some examples of a serving of plant-based dairy substitute:
- 8 ounces (225 grams) frozen collard greens, frozen kale, or edamame
- 1 cup of fortified vegetable milk
- Half a cup of tofu prepared with calcium
There are other foods, such as oranges, dried fruits, walnuts (especially almonds) and broccoli that contain smaller amounts of calcium, and when you track your total daily amount of calcium, it works out. adds up quickly. Recent evidence indicates that a plant-based diet can provide adequate amounts of calcium and vitamin D. The study concluded that “there is no evidence that a herbal diet, when carefully chosen to maintain adequate levels of calcium and vitamin D, has adverse effects on BONE health.”
Plant-based diets are healthier choices than those that skip fruit, like keto
Other research shows that plant-based diets can reduce the risk of osteoporosis, even in postmenopausal women who are most at risk. What’s interesting is that when it comes to bone strength, eating fruit appears to provide greater benefit than vegetables, making long-term ketogenic diets that exclude fruit a less food choice. healthy. The exact mechanism is still not known, but it may involve the interaction between phytonutrients, prebiotics, and probiotics, and immune and inflammatory responses in the body.
Are there any risks involved if one sticks to the lower recommended amounts of 500 mg to 700 mg of calcium per day? Studies have shown that increasing calcium intake generally does not increase bone strength or prevent osteoporotic fractures, although it may reduce the development of atherosclerosis. However, there is a critical level of 400 mg, below which the risk of vertebral fractures increases. Interestingly, weight-bearing exercise is an often overlooked and major factor in bone health. Regular exercise, in fact, significantly reduces the risk of developing vertebral fractures, regardless of calcium intake above the threshold of 400 mg. The best bet, according to an Italian study, is to both exercise and eat foods rich in calcium.
Calcium supplementation may do more harm than good, as calcium supplements, especially above 500 mg per day, increase calcification of the coronary arteries, with a higher risk of cardiovascular disease, especially myocardial infarction. So while eating more calcium doesn’t seem to increase the risk of heart disease, taking it as a supplement does.
What’s more, calcium supplements, especially when combined with vitamin D supplements, may increase the risk of kidney stones, study finds. So how do you get your calcium on a plant-based diet? Just eat these foods as often as possible.
Here are the 7 best sources of calcium on a plant-based diet:
What’s more, calcium supplements, especially when combined with vitamin D supplements, may increase the risk of kidney stones, study finds. So how do you get your calcium on a plant-based diet? Just eat these seven foods as often as possible.
Here are the 7 best sources of calcium in a plant-based diet:
1. Green leafy vegetables like collard greens and kale
2. Soy products such as tofu made with calcium sulfate
3. Legumes like edamame, chickpeas and white beans
4. Plant-based milk and yoghurt fortified with calcium
5. Calcium fortified breakfast cereals
6. Sesame or Tahini seeds
7. Nuts, especially almonds
And keep in mind that in order to maintain healthy bones, add daily exercise to your routine, preferably outdoors to get vitamin D by exposing the skin to the sun for short periods of time each day. During this time, avoid habits that damage your bones, such as smoking, binge drinking, and soda pop.
Dr Antonella Grima, MD, is a public health specialist and registered nutritionist. She obtained her Master of Science in Public Health and a Postgraduate Diploma in Nutrition and Dietetics. His areas of interest include prevention, chronic disease and gut health.
[ad_2]
Source link