Calcium (Eu tenho que traduzir esse meu post antigo… mals ae, minna!)
Yargh! I’ve got an annoying headache ‘cause I’ve been working on my next week presentation since lunchtime. I still wanted to come to share some things I was curious about, though. So… here I am!
I’ve read sometime ago about calcium and its importance in our body and I’ve always heard people say that milk, cheese and yogurts are the main calcium sources we have. I wondered if that was correct, so, I decided to do a fast research. For my surprise I found out so many other sources that are compatible with the vegan diet. Check it out!
Herb sources of Calcium: Alfalfa, Burdock root, Cayenne, Chamomile, Chickweed, Chicory, Dandelion, Eyebright, Fennel seed, Fenugreek, Flaxseed, Hops, Horsetail, Kelp, Lemongrass, Mullein, Nettle, Oat straw, Paprika, Parsley, Peppermint, Plantain, Raspberry leaves, Red clover,
Rose hips, Shepherd’s purse, Violet leaves , Yarrow, Yellow dock.
Food Sources of Calcium: Almonds, Asparagus,Avocados, Blackstrap molasses, Brewer’s yeast, Broccoli, Cabbage, Carob, Collards, Dandelion greens, Dulse, Figs, Filberts, Green leafy vegetables, Kale, Kelp, Mustard greens, Oats, Prunes, Sesame seeds, Soybeans, Tofu, Turnip greens, Watercress.
Level of calcium absorption from plant foods:
Dark green vegetables (broccoli, Brussels sprouts, cabbage and green Chinese cabbage, Cabbage, colza, etc..): 50-70%
Cooked spinach: 5%
The champions of calcium:
– Almonds 1 / 3 cup 50mg
– Dark molasses 1 tablespoon 137 mg
– Hijiki seaweed, dried 1 / 4 cup 162 mg
– Hummus (Arabic paste of chickpeas) 1 / 2 cup 81 mg
– Quinoa (Andean cereal) 1 cup 50 mg
– Tahini (sesame paste) 2 tablespoons 128 mg
– Tofu without calcium (soft) 1 / 4 cup 67mg
– Tofu with calcium 1 / 4 cup 430 mg
– Wakame seaweed, dried 1 / 4 cup 104 mg
A little about Calcium: its main function is structural and there is constant flow of calcium between the skeleton, blood and other parts of the body (Finely controlled by hormones). This is something I didn’t know: vitamin D metabolites are important for reabsorption of calcium by bones. Calcium can also bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors. And, its deficiency leads to Osteopososis… no one wants that, right? I read an article that said that vegetarian women are at less risk of osteoporosis than omnivorous women. Pretty cool, hun?
Hipocalcaemia (lack of calcium in the blood and tissues) symptoms: Irritability, Nervousness, Agitation / Hyper Activity , emotional lability / Humor labile, hearing or seeing things that one’s not sure there really are (o.o odd, but true), Insomnia, Impairment of memory,Seizures , Crampers anytime leg pain, Sleep: fingers, lips, tongue, Tingling: fingers, lips, tongue, throbs: Fingers, lips, tongue, continuous and persistent muscle contractions, Dry skin flaking, eczema-like skin blemishes, Increase in hair loss (ok, I need calcium! *laughs*), Hair is removed easily and painlessly, weak and brittle nails, Teeth break easily, Teeth fall easily, Vomiting, diarrhea without blood , the heart rate to get out of rhythm, sometimes one feels Palpitations / Mixer / Tachycardia, pain in the lumbar spine… wowwwww!!!
So, the more calcium the better, right?
Wroooong! Excess calcium can make your intestine as lazy as a turtle and can cause nausea, vomiting and calcium deposition in the heart and kidneys.
So, how much calcium do we really need? Here is the recommended amount of calcium intake by RNI (Nutritional Intake Required):
Women: 1000 mg / day
Women over 50 years: 1200-1500 mg / day
Men: 1000 mg / day
The calcium subject is not very complete, but it gives the idea, right? ^^ the funny thing is that the “green juice” (called by some people here in Brazil as “earth’s milk”) I’ve been drinking for breakfast is very rich in calcium! Yay! Tomorrow I’ll tell you about this green juice and its benefits! Only one week and I already feel the difference!
Little by little I’m getting there…
Take care, friends!! See you tomorrow!!