subject: Bone Health Supplement For Vegans And The Dairy Intolerant [print this page] Calcium is an important bone health supplement, re-building bones and keeping them healthy. The major source of calcium are dairy products, but there are some who choose not to eat animal products or can't consume dairy foods. Fortunately, there are many foods which are calcium rich.
Apart from making up 99% per cent of our bones and teeth, calcium is also important for normal nerve functions and blood clotting. When the body senses a deficiency, it will begin absorbing calcium from the bones in order to maintain the correct mineral balance in the blood. Bone density may be affected and lead to osteoporosis.
Dairy products such as cheese, yogurt and milk are the way most people achieve their dietary calcium intake. Vegans and those with allergies or an intolerance to various compounds in animal milk must source this mineral elsewhere. Seaweeds, nuts, leafy greens, beans, and fruits like oranges are a few of the non-dairy calcium sources available for those who don't or can't consume milk or cheese.
Spinach is one of the best sources of calcium. Green and leafy vegetables, broccoli, Swiss chard, kale, romaine lettuce, green beans, fennel, cabbage and asparagus are all very good bone building foods. Eating fruits like oranges; seeds and nuts, like sesame seeds; seaweeds like kombu and kelp; and even black strap molasses can all provide calcium to the diet and for vegans, tofu is an excellent source.
Increasing vitamin D can aid in calcium absorption. The best way to get more vitamin D is to take a little sun daily, between 10 and 15 minutes for fair skinned people, up to 20 minutes for darker skinned people and 30 minutes for the elderly. Older people in particular can benefit from increasing their vitamin D as they may find calcium difficult to digest and absorb.
Animal and dairy free sources of calcium are available. By eating enough green, leafy vegetables, nuts, seeds, salads, and tofu, vegans and those who cannot eat or drink dairy products can get their daily bone health supplement. And, if you have your meal out in the sun, you will also be getting your daily dose of vitamin D.
