Calcium in the vegan diet.
Calcium is required by the human body for strong bones and teeth, normal pulse rate, blood clotting and the transmission of nerve impulses. With 99% of calcium stored in the bones and teeth of the human body, this mineral can be obtained through food sources and excreted in urine, sweat and faeces. The rate of excretion is increased by high protein, caffeine and sodium intakes, and is regulated by Vitamin D.
Studies undertaken by the American Heart Association reveal that vegans “absorb and retain more calcium from foods than do non-vegetarians” (2016) due to their lower protein intake. As high animal protein intake results in increased losses of calcium in urine and is associated with increase fracture risk, plant-based sources of calcium provide the recommended daily amounts. Though some studies suggest that “vegans have lower calcium intakes” (R. Mangels, 2015), the lower protein intake indicates a higher rate of calcium retention, suggesting that calcium deficiency is unlikely to result. Due to heavy promotion by the Australian dairy industry, consumers often assume that cow’s milk is the sole source of calcium. However, the Physician’s committee for Responsible Medicine states that “the most healthful calcium sources are green leafy vegetables and legumes” (2017), all of which are plant-based. This suggests that a vegan diet can meet RDI of obtaining 700mg of calcium daily through consuming calcium rich foods such as almonds, soybeans, bok choy, broccoli and fortified non-dairy milks and juices. |
"The most healthful calcium sources are green leafy vegetables and legumes" |