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Calcium In A Plant Based Diet Essay

Many people choose to avoid milk and other dairyproducts because they contain fat, cholesterol,allergenic proteins, lactose, and frequently tracesof contamination. Milk is also linked to juvenile-onsetdiabetes, and other serious conditions. Happily,there are plenty of other, safer and more reliablesources of calcium. Keeping your bones strong depends more on preventingthe loss of calcium from your body than on boostingyour calcium intake. Some cultures consume no dairy products and typicallyingest only 175 to 475 milligrams of calcium per day.

However, these people generally have low rates ofosteoporosis. Many scientists believe that exerciseand other factors have more to do with osteoporosisthan calcium intake does. Calcium in the Body. Almost all the calcium in thebody is in the bones.

There is a tiny amount in thebloodstream which is responsible for importantfunctions such as muscle contractions, maintenance ofthe heartbeat, and transmission of nerve impulses. We constantly lose calcium from our bloodstreamthrough sweat and other excretions. It is renewedwith calcium from the bones. In this process, bonescontinually lose calcium. This bone calcium must bereplaced from food.

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Calcium needs change throughout life. Up to the ageof 30 or so, we consume more calcium than we lose. Adequate calcium intake during childhood andadolescence is especially important. Later, the bodybegins to slip into negative calcium balance andthe bones start to lose more calcium than they take up. The loss of too much calcium can lead to soft bones orosteoporosis.

How rapidly calcium is lost depends, in part, on thekind and amount of protein you eat as well as otherdiet and life-style choices. Reducing Calcium Loss. A number of factors affectcalcium loss from the body:Diets that are high in protein cause morecalcium to be lost through the urine. Protein from animal products is much morelikely to cause calcium loss than proteinfrom plant foods. This may be onereason that vegetarians tend to havestronger bones than meat eaters.

Caffeine increases the rate at whichcalcium is lose through urine. Alcohol inhibits calcium absorption. The mineral boron may slow the lossof calcium from bones. Exercise slows bone loss and isone of the most important factors inmaintaining bone health.

Sources of Calcium:Exercise and a diet moderate in protein willhelp to protect your bones. People who eatplant-based diets and who lead an active life-styleprobably have lower calcium needs. However, calciumis an essential nutrient for everyone. It is importantto eat calcium-rich foods every day. The followingchart will tell you the calcium content of many foods.

Legumes Calcium (mg)Chickpeas, 1 cup, canned. . . . . .

. . . . .

. . . .

. . . . .

78Great Northern beans, 1 cup boiled. . . .

. . . .

. 121Green beans, 1 cup boiled. . . .

. . . . .

. . . .

. . . . .

. . 58Green peas, 1 cup boiled. .

. . . .

. . . .

. . . . . .

. . . . .

. 44Kidney beans, 1 cup boiled. . .

. . . . .

. . . . .

. . . .

50Lentils, 1 cup boiled. . . . .

. . . .

. . . . . .

. . . .

. . . . . .

…..37Lima beans, 1 cup boiled………………….52Navy beans, 1 cup boiled……………….128Pinto beans, 1 cup boiled…………………82Soybeans, 1 cup boiled………………….175Tofu, raw, firm – 1/2 cup………………….258Vegetarian baked beans, 1 cup……….128Wax beans, 1 cup canned…………….. 174White beans, 1 cup boiled……………..161If using Calcium Fortified products, check thesource of the calcium.Health Care and Beauty Essays

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Calcium In A Plant Based Diet Essay
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Many people choose to avoid milk and other dairyproducts because they contain fat, cholesterol,allergenic proteins, lactose, and frequently tracesof contamination. Milk is also linked to juvenile-onsetdiabetes, and other serious conditions. Happily,there are plenty of other, safer and more reliablesources of calcium. Keeping your bones strong depends more on preventingthe loss of calcium from your body than on boostingyour calcium intake. Some cultures consume no dairy products and typicall
2021-02-09 09:40:27
Calcium In A Plant Based Diet Essay
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