Calcium – voyegan

Calcium is one of the critical nutrients in a vegan diet. To ensure sufficient intake, certain food groups and their preparation must be taken into account. In this article you will learn the most important facts about calcium and what you can do to get enough of it.

Functions

Calcium is mainly known for its function in bone and tooth formation. Bones and teeth also have a storage function. Only 1% of calcium is found in the tissues and blood. There, calcium helps in nerve impulse transmission & muscle contraction, blood clotting, hormone release and as an enzyme activator.

Occurrence

Dark green leafy vegetables (broccoli, rocket, …)
Wild herbs (e.g. dandelion)
Legumes (especially soy products)
Dried fruits (figs, dates)
Nuts & seeds (sesame, almonds, linseed)
Pseudocereals (amaranth)
Mineral water

In certain regions, tap water also contains a lot of calcium. In terms of quantity, nuts and seeds contain the most calcium, but since you rarely eat these foods in high quantities, you should also consider the other food groups.

Metabolism

The absorption of calcium is between 20 and 60% and depends on age, need and vitamin D supply. Absorption is inhibited by the following factors:

Oxalic acid (occurs e.g. in spinach).
Phytic acid (found e.g. in legumes)
Dietary fibre
Tannins (found e.g. in tea & coffee)
Vitamin D deficiency
saturated fatty acids

This is why processing steps such as soaking, sprouting, fermenting, cooking, long doughing are advantageous, as they break down the phytic acid in cereals and pulses, for example. In addition, there are factors that promote the excretion of calcium.

Sodium
Increased protein intake (both animal and vegetable)
Caffeine & alcohol

Western lifestyle requires more calcium because a lot of salt (NaCl) is eaten.

Recommended intakes

The intake recommendations are adapted to the western diet and lifestyle, which results in a higher calcium requirement. Adults (19 years and older) need an intake of 1000 mg per day. This also applies to pregnant and breastfeeding women. For children up to ten years of age, the requirement is sometimes significantly lower. Teenagers need 1100-1200 mg per day. There is a Tolerable Upper Intake Level for calcium, which means that you should not consume too much calcium. For adults, this level is 2500 mg per day.

Deficiency

A deficiency of calcium in children leads to rickets, short stature, impaired tooth development and an increased risk of osteoporosis later in life. In adults, a deficiency can lead to osteomalacia, osteoporosis or muscle dysfunction. Increased bone resorption takes place to maintain serum levels.

Supply in vegans

The supply in vegans is critical. In purely dietary terms, they are below the recommendation. If calcium-rich foods are consumed in combination with enough vitamin D and by avoiding absorption-inhibiting substances, an adequate supply is guaranteed. In addition, bone health is lifestyle-dependent. Vitamin D, a high intake of fruit and vegetables and regular exercise are important for maintaining bone health.