Page 116 - Vegan Life - Issue 59 (February 2020)

Vegan

bone

health

Dietitian Yvonne O’Halloran explains the mysteries of calcium
and a plant-based diet

or new vegans, removing dairy from in supplement form. Almost all calcium lower in Asia and Africa, due to the very
their diet can leave them worried in the body is in the bones (99 per cent) low intake of dairy products, yet, the
Fabout what they should eat for with a very tiny amount found in our prevalence of osteoporosis is much
calcium. Ater all, milk is supposedly bloodstream (one per cent). Calcium lower in these countries than in the
‘needed’ for strong bones, right? Wrong. in our bloodstream is lost through urine, United States and Europe.
Dairy products do contain calcium, sweat and faeces, this is then renewed There are many plant-based sources
but they also contain animal proteins, by calcium in our bones or through our of calcium, including certain leafy green
lactose (that many people are unable to diet. We build more bone than we lose vegetables, broccoli, calcium-set tofu,
break down), contaminants, hormones, until around the age of 30, and if we lose almonds, beans, pulses, sesame seeds
growth factors, dioxins, saturated fats too much bone calcium then we can and dried fruit. If you are not keen on
and cholesterol — all of which we should develop osteoporosis. these foods, opt for calcium-fortified
avoid. About 75 per cent of the world's Osteoporosis is a serious health foods like fruit juices, breakfast cereals,
population loses the ability to produce concern. This is a common chronic protein bars, or plant milks made from
the enzyme lactase in the small intestines condition and is a progressive loss soya, almonds, rice, hempseed and
ater weaning, which is necessary for of bone mineral density (BMD) and oats. In comparison to dairy products,
breaking down lactose — perhaps compromised bone strength. It is which have a calcium bioavailability of
because we are not meant to continue to associated with increasing risk of fracture around 30 per cent, calcium absorption
drink milk ater this time, especially from over time. More than 200 million people from plant-foods ranges from 5-60 per
another species. worldwide sufer from this disease, cent. This range in bioavailability within
Calcium is an important mineral and 30 per cent of all postmenopausal plant foods is largely dependent on
and is the most abundant of all the women in the United States and Europe the oxalate content within that food,
minerals in the body. It is found in many have osteoporosis. According to a which inhibits calcium absorption. Leafy
foods, can be added to others and taken scientific review, calcium intake is much greens such as collard, kale and mustard

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