The lack of calcium can develop as a result of various diseases . For example, from parathyroid gland failure, Crohn’s disease, or kidney disease. The use of certain medications can lead to calcium deficiency due to increased excretion of calcium. These include cortisone preparations, laxatives, diuretics, or antacids for lowering gastric acid.
The first symptoms of calcium deficiency are nonspecific and similar to those of a magnesium deficiency . If you have low calcium levels for a long time, your bones become much more susceptible to fractures. In addition, frequent muscle cramps, muscle weakness and emotional disturbances occur .
Milk as a provider of calcium: good or bad?
For a long time, dairy products were considered optimal for calcium supply. But, for some time, the hidden truth of milk has spread. Therefore, the advantages and disadvantages of its consumption should be evaluated. In addition, there is the ethical issue and responsibility with the environment, but for vegans there are other sources of calcium that you can use.
Foods rich in calcium for vegans:
- Sesame seeds,
- Tofu,
- Kale,
- Arugula,
- Parsley,
- Walnuts,
- Broccoli,
- Sunflower and pumpkin seeds,
- Chinese and kale cabbage.
Another great way to absorb calcium without complications is through mineral water. Some waters contain more than 400 mg of calcium per liter, being considered rich in calcium from 150 mg. Additionally, vegans can rely on plant sterols made from rice, soy, or oatmeal. These are often fortified with calcium and can improve calcium balance .
The influence of vitamin D
Vitamin D plays a crucial role in calcium intake. Helps the intestine transport calcium into the bloodstream . Vitamin D can hardly be absorbed through food, because only a few foods contain this vitamin. But the body is smart, and the skin can form vitamin D from sunlight.
Therefore, in addition to adequate calcium intake, make sure to stay away from home for some time. A general recommendation is to go outside for at least half an hour a day. Even if the sky is covered with clouds, the sun’s rays reach the skin. So your body can produce enough vitamin D.