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Before him increased consumption of vegetable drinks such as rice or soy milk, it has become increasingly common for these to be advertised as enriched with calcium.
Many people they wonder if these added components are just as effective as the natural ones, if that calcium is as reliable and just as effective than that of cow’s milk, for example.
Consumed nutrients are not assimilated nutrients
In naturopathic medicine it is always considered that it is better to incorporate the nutrients integrated into the food than added in the form of a supplement, since the synergy processes between its components regulate and improve their absorption.
From the point of view of conventional dieteticsin which the concept of quantity prevails over that of quality, it can be said that yes, that You also cover your calcium needs with this added mineral to your soy or rice milk.
What happens is that the important thing is not the calcium you consumeas long as you cover the recommended daily needs, but the one that you assimilate and take advantage of for the different functions that it has to fulfill.
It is in this process where quality criteria intervene (proportion of magnesium or excess of phosphorusfor example) that make us reflect on the whole of the daily diet and not on the exclusive contribution of a nutrient.
The causes that lead to a calcium deficiency
Calcium is the most abundant mineral in the human body. (more than 90% is in bones and teeth) and it is one of the most widespread in nature, especially in the plant world, for which reason It is not often that their contribution is deficient.
When it occurs a deficiency, usually due to an unbalanced diet resulting from excessive consumption of meat, dairy and refined productswhich acidify the internal environment and require buffer substances or neutralizers of this acidity They consume calcium stored by the body.
It is also necessary to highlight the harmful effect of white sugarwhich precisely because it is a refined product, separated from the set of elements that accompanied it in the complete food (such as calcium, phosphorus, vitamin B…), requires these nutrients to be absorbed. For this reason it is considered “thief” of minerals, especially calcium and vitamins.
Lack of exercise also prevents the fixation of calcium in bone tissue. So when you start the day at home, regardless of whether you consume calcium-fortified cow’s milk or non-dairy milk, think about your daily diet being balanced and about what beneficial that it is for your body and your mind to practice some physical activity on a regular basis.
Calcium and other nutrients in a vegan diet
By Claudina Navarro
One of the first questions when starting a vegan diet is possible deficiencies in essential nutrients, such as calcium, for good health. But with a little attention and some supplements it is possible to have a balanced diet without the need for animal products.
proteins. Almost all foods contain protein, so it’s almost impossible not to get enough of it if you consume an adequate amount of calories. Soybeans and legumes are full of protein and essential amino acids. Other foods like nuts, seeds, mushrooms, broccoli, almonds, whole wheat bread, oatmeal, and corn are also good sources of protein.B12 vitamin. It has not been proven that any plant food (neither algae nor fermented) provides enough in an assimilable form. Therefore, it is necessary to take supplements (2,000 mcg per week). It is essential for the nervous system and energy metabolism.Riboflavin or B2. It is found in vegetables, but to a lesser extent. To cover needs (1.7 mg daily), some of these foods must be included in the daily menu: almonds, bananas, cabbage, brewer’s yeast, spinach, wheat germ, legumes, asparagus, mushrooms, wild rice and whole grains.Omega 3. It must be obtained from alpha-linolenic acid. The best source is oil or crushed flax seeds. It is also found in chia and nuts.Calcium. Reaching the minimum of 400 mg daily requires the following foods to be included often on the menu: collard greens, chard, turnips, cabbages, tofu, chickpeas, beans, almonds, sesame seeds, oranges, and dried figs.Iron. The assimilation of that provided by vegetables should be enhanced, especially legumes and nuts, accompanied by sufficient vitamin C.Zinc. It is important for the immune system to function properly, especially in times of growth and for proper cell division, among other things. Although it is abundant in beef, pork and lamb, it can also be found in soy derivatives, peanuts and legumes; yes, the bioavailability of zinc from plant sources is somewhat lower.
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