Calcium is the most abundant mineral in the human body. More than 99% of total body calcium is stored in the bones and teeth where it functions to support their structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells. Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues so that these vital body processes function efficiently.
The average male and female between the ages of 19 and 50 should intake 1000 milligrams per day of calcium: 1200 for men and women over the age of 51. You should talk with your doctor to verify how much calcium you need.
When calcium intake is low or calcium is poorly absorbed, bone breakdown occurs because the body must use the calcium stored in bones to maintain normal biological functions such as nerve and muscle function.
The most common disease associated with a lack of calcium is osteoporosis, which is a disorder that results in fragile, porous bones. This disease tends to affect more women than men.
Most modern sources of calcium are found in non-vegan foods: milk and other dairy products. However, vegans can still ensure they get an adequate supply of calcium each day by proper planning and supplementing. While most beans and vegetables contain calcium, you will need to plan ahead and measure to get the proper amount of calcium you need. For example, you would need to eat 1 1/4 cups of Navy Beans to get 300 mg of calcium. Many juices and soy milks today are fortified with calcium. You will want to make sure you check the labels for how many milligrams are in each serving. You will also want to check with your doctor and local health food store for a calcium supplement to help you meet your daily recommended amount of calcium.
It is extremely important for your health that you take the time to educate yourself on how much calcium you need and make sure you meet that level on a daily basis. Getting the calcium you need while following a vegan diet is not difficult, rather it just takes knowledge and planning.
Please note: This post is for informational purposes only and should in no way shape, or form take the place of medical advice from a qualified professional. If you have questions or concerns regarding this topic, please contact the appropriate medical professional.
