We know that calcium is essential for teeth and bone health. But did you know it promotes muscle contraction, maintains the normal functioning of nerves, and prevents blood clotting? Calcium is also responsible for triggering the release of certain hormones. Thus, calcium is an essential mineral that helps our body function in a healthy manner.
We have long believed that milk and other dairy products are rich in calcium. That’s why we have always emphasised these in our diet, be it forcefully drinking milk as a child to incorporating more dairy products in our daily diet as adults. Everything for meeting our body’s calcium requirements. Still, our bodies experience calcium deficiency as we age. So where are we going wrong?
Look beyond the dairy
A recent research¹ has debunked the myth about dairy being the primary source of calcium. Moreover, dairy was never an option if you are lactose intolerant or follow a vegan diet. So, then how do you meet your calcium requirements?
The answer is calcium derived from plants or plant-based calcium. According to clinical research², many non-dairy sources of calcium are equally capable of being absorbed by the body. And many of these sources are plant-based.
Why plant-based calcium?
Plant-based calcium is a natural form of mineral that can be easily absorbed by the body, promoting strong bones. Thus, it is a sustainable and healthy choice of calcium for people, especially for lactose-intolerant people and vegans.
But, remember. Having plant-based calcium doesn’t mean you stop consuming dairy. Both are essential to your health.
What foods can be classified as plant-based calcium?
On average, adults need about 1000 mg of calcium per day. For women above 50, calcium loss is linked to bone degeneration. They are therefore advised to have an average intake of 1200 mg calcium per day.
The following foods with their calcium content are common plant-based sources that promise good absorption.
- 2 tbsp chia seeds – 177 mg
- 1 cup plant milk – 300-500 mg
- 1 cup orange juice – 300-500 mg
- 1 cup cooked collard – 268 mg
- 1 cup cooked spinach – 136 mg
- ½ cup cooked chickpeas – 105 mg
- 1 cup cooked quinoa – 80 mg
You can also consume plant-based calcium supplements. Let’s see their benefits.
What are the benefits of plant-based calcium supplements?
- Plant-based calcium supplements, from certified brands like OZiva, are derived from substances like algae. These plants have pre-digested forms of calcium and other minerals that help in easy absorption.
- They are free from artificial additives like sweeteners and a great option for people on a gluten-free, soy-free diet.
- Plant-based calcium supplements prevent Osteoporosis, a common women’s health problem, and maintain a proper oestrogen balance.
Takeaway: Plant-based calcium for strong bones
You do not solely need to depend on dairy for calcium. Plant-based calcium can help too. Especially on days when you are unable to meet the minimum nutrient needs through diet. Clean nutrition is also an ideal choice for people on special diets like OZiva’s Bettr.CalD3+ which is gluten-free, sugar-free, dairy-free, soy-free. It has plant-based Calcium, Vitamin D3 and Vitamin K2 to avoid nutrient and vitamin deficiencies, ensure better bone health, stronger joints and muscle. It not only supports bone formation and preserves bone structure and function but also promotes better Calcium absorption and hormones that maintain Calcium level. It is also beneficial for relieving joint pain, reducing inflammation and promoting the healing process.
Watch more informative video on OZiva TV by referring to the link below where we have our nutrition expert talking about the benefits of OZiva Bettr.CalD3+ in detail.
Sources:
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/
- https://www.healthline.com/nutrition/15-calcium-rich-foods#TOC_TITLE_HDR_3
Last modified: July 23, 2021
