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Getting Enough Calcium on a Plant Based Diet

April 19, 2018

 

Getting enough calcium on a plant-based diet can initially seem like a bit of a challenge if you don't know what to look out for. In reality however, with just a bit of knowledge and planning it's easy to meet daily calcium requirements even after you've ditched the dairy. 

 

Almost everyone knows calcium is important for strong bones and teeth, but it is also essential for neuromuscular and cardiac (heart) functioning. The skeleton is the storehouse for calcium in the body and the size of these stores are effected by the amount of calcium you eat (and absorb) as well as losses of calcium through the bowels, kidney and skin (in faeces, urine and sweat - calcium is one of the body's electrolytes). 

 

Having a low intake of calcium has been associated with the development of Osteoporosis. When you develop Osteoporosis your bones become weak and porous instead of being thick and dense. As your bones thin you have a higher chance of breaking them, especially if you fall. The prevalence of Osteoporosis in Australia among those aged 50 and over is approximately 23% of women and 6% of men. While calcium is really important for preventing Osteoporosis, other factors like exercise, Vitamin D and protein also play a role.  You have the opportunity to build your bones until you're about 30 years old - after that you'll be stuck with what you've got! So it becomes all about maintenance, baby.

 

Calcium requirements change with age, but the recommended dietary intake of calcium for the average male and female aged 19-50 years is 1000 mg/day. Men continue to need only 1000mg/day until the age of 70. Calcium absorption decreases as we age and unfortunately for females, calcium balance deteriorates at menopause. Therefore it is recommended that females 51 years and over and males 70 years and over consume 1300 mg/day.

 

Plant-Based Sources of Calcium

There are plenty of good calcium sources to select from on a plant-based diet including low oxalate leafy greens, broccoli, tahini, almonds, fortified plant milks, legumes and calcium set tofu. Check the table below for more info.