Mineral Calcium

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

CALCIUM

  • Macromineral

Best plant food sources

  • Fruits: oranges and fortified orange juice (note: fortified OJ with D3 added may be non-vegan)

  • Vegetables: bok choy, broccoli, Chinese cabbage, dark leafy greens (collard, mustard, turnip), kale, spinach, rhubarb, seaweed (note: spinach and Swiss chard contain oxalate which reduces our ability to absorb calcium)

  • Nuts/seeds: almonds, chia, sesame, tahini

  • Legumes: legumes, fortified tofu, fortified soy milk, tempeh, soy

Function in the body

  • Maintains healthy bones and teeth

  • Aids muscle function/contraction

  • Supports nerve functioning

  • Needed for hormone secretion

  • Supports blood clotting, blood vessel contraction and dilation

  • Helps with blood pressure regulation

  • Supports immune system

  • Activates and regulates enzymes

  • Enhances glycogen metabolism

Health benefits

  • Reduces risk of osteoporosis

  • Decreased risk of cancer of the colon and rectum

  • Lowers risk of cardiovascular disease

  • Lowers risk of high blood pressure and hypertension

  • May help with weight management

Symptoms of deficiency

  • Brittle bones

  • Unhealthy teeth

  • Muscle spasms

  • Numbness and tingling in the fingers

  • Lethargy

  • Poor appetite

Groups at risk for being deficient

  • Postmenopausal women due to decrease in estrogen

  • Amenorrhoeic women and female athletes

  • People that are lactose intolerant

  • Vegetarians and vegans

Excess intake

  • Some risk for kidney and gall stone formation

  • Increased risk of heart disease

  • May increase risk of prostate cancer

Other notes

  • Most abundant mineral in the body, stored almost entirely in bones and teeth

  • Best way to assess calcium in the body is through a bone scan

  • If you take iron supplements, calcium can inhibit iron absorption so take one in the morning, one in the evening