(ASL) Where do you get calcium in vegan diet?

I will talk about where you get your calcium for vegan. I will say calcium abbreviation for Ca. Calcium is stored in the hard part of your bones and is essential
to their health. It also plays important roles in heart action, blood clotting and
muscle contraction. Health Concerns about Dairy Products Dairy products cause health issues such as ~ Cardiovascular disease: cholesterol and saturated fat
~ Breast, ovarian and prostate cancer ~ Bone broken
~ Bone loss ~ Acne
~ Lactose intolerance ~ Allergies reactions
~ Migraine ~ Constipation
~ Gastrointestinal bleeding ~ Chronic fatigue
~ Weight gain ~ Milk casein protein causes diabetes type one between ages
2-30 ~ Artificial animal growth — for example, the use of antibiotics,
genetic selection, change in diet, and use of growth hormones ~ Dairy contaminants
~ Many diseases listing related to cow’s milk Milk and dairy products are not necessary in the diet and can, in
fact, be harmful to health. It is best to consume a healthful diet of grains, fruits, vegetables,
legumes, and fortified foods including cereals and juices. These nutrient-dense foods can help you meet your calcium,
potassium, riboflavin, and vitamin D requirements with ease and without facing the health risks associated with dairy product
consumption. No one has to suffer in order for people to get calcium. There are many plant-based sources of calcium including certain
leafy green vegetables, broccoli, some types of tofu, almonds, black beans, vegetarian baked beans, and blackstrap molasses. Vegans can also choose from among calcium-fortified foods
including fruit juices, breakfast cereals, protein bars, and plant milks made from soy, almonds, coconut, rice,
hempseed, and others. The calcium content of foods varies by brand and depends on
processing. For example, tofu is an excellent source of calcium only when a
calcium salt is used to coagulate or “set” the tofu. Likewise, while blackstrap molasses is a good source of
calcium, regular molasses is not. Oxalates, compounds found in some leafy green vegetables, can
inhibit absorption of calcium. For example Beet greens
Swiss chard Rhubarb
Spinach it contains abundant calcium but are high in oxalates. You do not need to cut out other healthy foods that provide some
oxalate. In fact, oxalate is practically unavoidable, because most plant
foods have some. Often a combination of calcium from foods or beverages with
meals and fewer high-oxalate foods is required. Other image of kidney stone If you have a problem with calcium oxalate kidney stones, limiting
the intake of oxalate may help. I will post Cleveland Clinic website about kidney stones: oxalate
control diet under my vlog. Therefore, they are not good choices for meeting calcium needs. The calcium in other leafy greens, such as collard, kale and
mustard greens, is absorbed at very high rates. These foods are good sources of calcium. The calcium in non-dairy milk alternatives made from soy,
almonds, rice, and hempseeds is also well absorbed. It is important to shake the container of plant milk well before
using it since the calcium often settles. Let me show you how much mg of calcium in food categories. See image of Ca content of selected vegan foods with mg of
calcium. I will post imaged chart under vlog. Plant sources of calcium may have some unique benefits. The dark green leafy vegetables that are good sources of calcium
are also rich in vitamin K. This nutrient supports healthy bones. Potassium and vitamin C are other nutrients found in fruits and
vegetables that support healthy bones. For these reasons, diets high in fruits and vegetables are
important for keeping bones healthy. When picking juice, choose 100% fruit juice with added calcium. Many factors affect calcium needs and bone strength. Across cultures, variations in lifestyle and genetics play an
important role in bone health. The overall diet can affect calcium needs as well. High sodium
intake, alcohol, and smoking can be harmful to bone health. Some evidence shows that vegans who eat more protein-rich
foods have better bone health. Beans, soy, and meat analogues can be important parts of a diet
to protect bones. Vitamin D is also important for bones. There is very little research on the bone health of vegans, but
studies suggest that vegans who have low calcium intakes are more likely to have poorer bone health and a higher fracture risk. Vegans have the same calcium requirements as omnivores
(meat eaters). It is important for everyone to meet the recommended intake of
1000 mg/day for individual’s ages 19 to 50 years and 1200 mg/day for those over the age of 50. Learn more about calcium on the National Institutes of Health
website. I will provide you their website link under vlog. Many people avoid cow’s milk because it contains saturated fat,
cholesterol, allergenic proteins, lactose sugar, and frequent traces of contamination, or simply because they don’t feel well
after consuming dairy products. Milk is also linked to type 1 (juvenile-onset) diabetes and other
serious conditions. Happily, there are many other good sources of calcium that can
be found in a plant-based diet. Calcium, needed for strong bones, is found in dark green leafy
vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice, and many other foods
commonly eaten by vegans.. Although lower animal protein intake may reduce calcium
losses, there is currently not enough evidence to suggest that vegans
have lower calcium needs. Vegans should eat foods that are high in calcium and/or use a
calcium supplement Our bones contain large amounts of calcium, which helps to
make them firm and rigid. There is a tiny amount in the bloodstream, which is responsible
for important functions such as muscle contraction, maintenance of the heartbeat, and
transmission of nerve impulses. These tasks are so important for survival, that, when dietary
calcium is too low, calcium will be lost from bone and used for other critical
functions. The body tightly controls calcium in the blood, so measuring
blood calcium levels cannot assess calcium status. Because of heavy promotion by the American dairy industry, the public often believes that cow’s milk is the sole (only) source
of calcium. However, other excellent sources of calcium exist. Some cultures consume few or no dairy products and typically
ingest fewer than 500 milligrams of calcium per day. However, these people generally have low rates of osteoporosis. Many scientists believe that exercise and other factors have more
to do with osteoporosis than calcium intake does. We regularly lose calcium from our bloodstream through urine,
sweat, and feces. It is renewed with calcium from bone or from the diet. Bones are constantly broken down and made anew. Up until the age of 30 or so, we build more bone than we lose. Later, the bones tend to break down more than build up. The loss of too much bone calcium can lead to fragile bones or
osteoporosis. How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat, as well as other diet and lifestyle
choices. A number of factors affect calcium loss from the body: Diets that are high in protein cause more calcium to be lost
through the urine. Protein from animal products is much more likely to cause
calcium loss than protein from plant foods. This may be one reason that vegetarians tend to have stronger
bones than meat-eaters. Smoking increases the loss of calcium from the body. Diets high in sodium increase calcium losses in the urine. Caffeine increases the rate at which calcium is lost through urine Image of caffeine A number of factors increase bone building in the body: Exercise is one of the most important factors in maintaining bone
health. Regular weight-bearing exercise such as walking or running
helps to promote strong, healthy bones. Exercise can also improve balance and flexibility, important
factors in preventing falls. Exposure to sunlight allows the body to make the bone-building
hormone vitamin D. Eating a plentiful amount of fruits and vegetables helps to keep
calcium in bone. Consuming calcium from plant-based sources, especially green
vegetables and beans, provides one of the building blocks for bone building. Exercise and a diet moderate in protein will help to protect your
bones. People who eat plant-based diets and are active probably have
lower calcium needs. However, it is still important to eat calcium-rich foods every day. The “Best Foods for Stronger Bones” chart gives the amount of calcium found in some excellent plant
sources. A quick glance shows how easy it is to meet calcium needs. The sample menus each provide approximately 1,000 milligrams
of calcium. Quote by Dr. Michael Klaper, MD. “It’s not natural for humans to
drink cow’s milk. Humans milk is for humans. Cow’s milk is for calves. You have no more need of cow’s milk than you do rats milk,
horses milk or elephant’s milk. Cow’s milk is a high fat fluid exquisitely designed to turn a 65 lb
baby calf into a 400 lb cow. That’s what cow’s milk is for!” Dr. Benjamin Spock was an American pediatrician whose book
Baby and Child Care (1946) is one of the best-sellers of all time. He wrote several books. I read his book when I have my older
son infant in 1974. The book’s premise to mothers is that “you know more than you
think you do.” He was born in 1903 and died in 1998. Quote by Dr. Benjamin Spock. “I no longer recommend dairy
products after the age of 2 years. Other calcium sources offer many advantages that dairy products
do not have.” There are plenty plant-based or vegan milk, yogurt, cheese, and
ice cream products on the market everywhere in American and also other countries. These products taste really good and
delicious. I will post some images of calcium in vegan diet and more
information from websites under my vlog below. Thank you for watching my vlog. See you next time.

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