March is NUTRITION MONTH...and PSNM is providing many sources of inspiration for nutrition and health.
FEATURING A word about CALCIUM...
Calcium is often thought of as a nutrient that helps to keep bones and teeth strong. It is also involved in your nervous system, blood clotting and controlling your muscles. In the UK, the recommended intake for adults is 700 milligrams per day. It’s important to make sure you’re including good calcium sources.
Even with a vegan diet, you can get all the calcium you need. It's important to maintain healthy Vitamin D levels for calcium absorption. Having adequate Vitamin D levels is incredibly important for bone health. It actually increases absorption of calcium, and if deficient, older adults can have a higher fracture risk.
If you’re wondering about high calcium plant foods, here’s a short list:
- Firm Tofu
- Mustard Greens
The calcium in tofu is about as absorbable as the calcium in milk and all the other veggies listed have even HIGHER bioavailability. You may have heard that the countries that consume the most dairy actually tend to have higher fracture rates. While this doesn’t prove that dairy is a cause of those fractures, more research has come out that suggests a connection. A massive 2014 study with over 60,000 women and 45,000 men found that 3 or more glasses/day resulted in higher fracture rates in women AND higher death rates in both! One of the primary reasons for this is thought to be the galactose in milk, which creates oxidative stress and inflammation leading to bone loss and other health issues. Up to 65% of the human population has a decreased ability to digest lactose since we have no need for it beyond infancy.
Here are a few Calcium Calculators to check out:
4 Surprising Foods that have more Calcium than Milk: FoodUnfolded