anything that mentionz vitamn D or calcium phosphate , or any wordz next 2 calcium ... would it be something that has milk in it possibly?
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anything that mentionz vitamn D or calcium phosphate , or any wordz next 2 calcium ... would it be something that has milk in it possibly?
From "The Juice Lady's Guide to Juicing for Health" by Cherie Calbom:
"Plants incorporate minerals, which occur in inorganic forms in the soil, into their tissues. As a part of this process, the minerals are combined with organic molecules into easily absorbable forms, which makes plant food an excellent dietary source of mineral. Juicing is believed to provide even better mineral absorption than whole fruits and vegetables because the process of juicing liberates minerals into a highly absorbable form."
Best juice sources of calcium:
kale
parsley
dandelion greens
watercress
beet greens
broccoli
spinach
romaine lettuce
string beans
oranges
celery
carrots
Hi, Kimberly;
I juice all the time and always try to incorporate Kale into the juice for the high Calcium content. Seaside is right about juicing being a superior way to get nutrition from fruit and vegetable sources. :)
spo
not necessarily, could be synthetic.
I think sometimes calcium phosphate can be derived from ground up animal bone, so you do need to be careful. Having said that, it could also be derived from a mineral source. Vitamin D is created in the skin by sunlight - you shouldn't need to take it as a supplement unless you live mostly in the dark! :D
Is liquidizing/blending better than juicing? I have a juice machine but I find it very wasteful, like you only get a small amount of juice for the amount of fruit/veggies you put in. I've started putting the stuff straight into my food processor instead and drinking all the pulp as well. If it's too thick I just add a bit water or fruit juice. It's really filling too as you can get a massive amount of fruit into a couple of pint glasses. :)
I love smoothies! :) I think that there is a difference between juices and blended drinks, though. Although fiber is a necessary component for health, it can block absorption of nutrients to a certain degree, so for people who really need extra nutrition from fruits and vegetables, it is better to juice them, and save the pulp for something else, like thickening up soups.
Oh, I didn't know that - thanks. Perhaps it would be better to liquidize apples, oranges etc, but juice things like celery and so on. It's never straight forward is it? :rolleyes:Quote:
Although fiber is a necessary component for health, it can block absorption of nutrients to a certain degree
When I was looking at getting a juicer/blender, I talked to Shazzie of Detox Your World who advised that fibre wouldn't be an issue in my vegan diet. So I opted for a juicer over the blender. :)
That's what I figure--I'm getting way more than enough fibre as it is, and drinking a glass of spinach-apple juice is a lot easier than eating a bunch of spinach leaves and a couple apples! :)
Posted by Evilfluffbunny:
Nope! ;) I juice apples, grapes, and other crisp items, but make mangos, bananas, and pulpy fruits into smoothies. I like to liquidize (blend) entire lemons, though, as long as they are organic. I think whole grapefruits can be liquidized, but not oranges. Shave the orange part of the peel off, since the oil in the orange peel is not good for you, leaving as much of the white part of the peel as you can, and then liquidize. There are very important nutrients in the white, pulpy parts of citrus peels, but they are very unpleasant to eat (at least they are to me!).Quote:
Oh, I didn't know that - thanks. Perhaps it would be better to liquidize apples, oranges etc, but juice things like celery and so on. It's never straight forward is it? :rolleyes:
Oh no, the oils in orange peels not good? I like eating orange peelings..
Posted by Tigerlily:
One of my juicing books says not to include the orange part of the peel in juice. It didn't go into great detail about why. But when I make orange juice, I usually use three or four valencia oranges, depending upon their size, and that much peel might not be good. If you like to nibble in moderation, I'm sure its ok. Lots of recipes for desserts call for a tablespoon or so of grated orange peels, so they can't be too bad. :)Quote:
Oh no, the oils in orange peels not good? I like eating orange peelings..
My book says that it makes the juice very bitter...Quote:
Seaside
Last week I had a bone density scan - something I avoided for the three years that I was emaciated with anorexia. I was so frightened that coz I don't eat dairy, and that I was so painfully thin, that I would have brittle bones. BUT - as a recovered anorexic, and a vegan, my bone density for my spine was 100% and for my hips....120%!!!!!!!!!!! YAY for veganism :D F**K dairy - we totally don't need it :)
Wow, Banana, that's great! Do you eat a lot of "dark greens" (spinach, kale, broccoli etc.) then? :)
That's good news Banana! :) And now you can stop feeling guilty about those dates: for every 100g of dates you eat, you are getting 32 mg of calcium and 35mg of magnesium! :p
Banana, that's GREAT!! :D
How do you feel? ...One of my sisters has this battle, too. If her weight drops too low, her muscles ache all over.
A vegan should never worry about getting enough calcium. A well balanced vegan diet provides all the calcium one will ever need.
Congratulations, Banana.
Thanks everyone! I am VERY excited! I was extremely worried for a while that I would have to resort to so called "Happy Cow" Dairy (if there is such thing).
[QUOTE: Kriz]
Wow, Banana, that's great! Do you eat a lot of "dark greens" (spinach, kale, broccoli etc.) then? [/QUOTE]
No, actually I don't really. I eat broccoli a couple of times a week, but that is about all. I eat lots of salad type vegetables coz I don't really cook much - I have a "heat and eat" type meal, or something easy like pasta with salad on the side coz I am too lazy to cook. I do love Asian greens like Bok Choy and stuff, but I am too lazy to make a stir fry. I rely on supplements (and I have also been taking dolomite powder in my oatmeal lately) and I eat a lot of figs and dates. I don't really like tahini much, and I can't have almonds and I am not a dairy-substitute fan, so I don't eat a lot of dietary calcium. I take a tablespoon of apple cider vinegar to help the tablet dissolve.
[QUOTE: Peas'nHominy] How do you feel? ...One of my sisters has this battle, too. If her weight drops too low, her muscles ache all over. [/QUOTE]
I feel great now! I eat well and I am fine! I have hypoglycemia as a result of the anorexia, but as long as I eat well, I can somewhat control it. I used to be badly anaemic, so I take an iron tablet too. I hope your sister is doing well. It is a horrible and depressing way to live. My heart goes out to her.
[QUOTE: Seaside] That's good news Banana! And now you can stop feeling guilty about those dates: for every 100g of dates you eat, you are getting 32 mg of calcium and 35mg of magnesium! [/QUOTE]
Oh I don't feel guilty at all! In fact, just after lunch today I scoffed four massive gooey medjool dates and wished I had more to scoff :D I went to the doctor once about my date addiction and he was delighted! He described them as a superfood and said at least I was satisfying my sweet tooth with dates and not chocolate! Give me dates over chocolate ANY day :p
Tails go and get that scan - you might be pleasantly surprised, just like me ;)
One of my housemates was telling me the other day that I need to drink milk for it's high calcium content, to avoid osteoporosis later and brittle nails now.
Just two days later the same person told me not to drink tap water, because it contained too much calcium and might cause kidney stones.
Which made me think, is there any difference between the calcium in (tap) water and the calcium present in foodstuff?
i get so much calcium from my diet everyday!
I've heard juicing isn't all it's cracked up to be. Sorry, more conflict, more contradictions!! Why not blend some greens with some fruit and make a green smoothie?Quote:
Seaside
500 grams dandelions - 935mg Calcium!!
I dont know whether it is advisable to eat 500grams at one time though, they may have some 'medicinal' substances found in them that have negative effects, you'll have to read up and see.
Has anyone been on Vegsource.com and had a look at their Healthy Lifestyle Expo lectures from 2003? You can stream them through Media Player free and they're fascinating. One of the speakers (Dr. McDougall) talks about calcium for a while. He thinks its definately not a good idea to consume too much of it, for instance, by taking a calcium pill. Apparently your gut wall just blocks it (thereby saving your life :) ) and it is excreted out of your system as quickly as possible. Only minute amounts of calcium can be absorbed by the gut so I think he's saying you should just get it through your food.
My multivitamin doesn't contain any calcium, I wonder if it's for that reason? I just try to get my calcium from seasme seeds, greens, and soy milk. Mmmmm chocolate soy milk, I could drink a 2L carton every day!Quote:
coconut
Well if you have no financial commitments... How do you think all those vegan celebs get their calcium? :DQuote:
Tigerlily
Hi, here are some interesting articles about calcium for vegans:
Diet and Bone Health (Stephen Walsh, PhD)
Dairy-free calcium (by Bonnie Kumer, R.D. and Nicole Hambleton)
Calcium in the Vegan Diet (by Reed Mangels, Ph.D., R.D.)
Calcium rich plant foods (from dentalgentlecare.com)
Since there is all this talk of calcium, I would like to point out for those of you who have not been following recent studies that it is MORE important for bone health to ensure adequate levels of vitamin D then calcium (although both are important. In fact, too high of a calcium intake in relation to Vitamin D can block absorption of Vitamin D, and can increase cancer risk as a result of lower blood levels of Vitamin D. A good ration is 800iu-1200iu vitamin D to 500 mg of calcium. Of course, calcium from food is better at building bone as well than is calcium from synthetic supplemental sources. Vitamin D2 is usually vegan, whereas D3 is not vegan.
Here is an excerpt from the National Osteoporosis Foundation dated June 5, 2006:
Calcium's bone strengthening benefits don't accrue in isolation--vitamin D also promotes healthy bone mass by enhancing calcium absorption. Now, researchers from Belgium and the Netherlands report that high dose vitamin D supplements taken for osteoporosis prevention and treatment need sufficient calcium to be effective (conference abstract OC21).
The discovery builds on findings by Heike Bischoff-Ferrari from the Geneva University Hospital in Switzerland, who showed previously that supplemental vitamin D at doses of 800 international units or more protects against bone fractures. The Bischoff-Ferrari, et al. study was unable to assess the role of calcium in that protection, however.
Dr. Steven Boonen of the Leuven University Center for Metabolic Bone Diseases, in Belgium, and colleagues from Brussels University and Amsterdam University in the Netherlands, followed up with a broad literature search addressing the role of both calcium and vitamin D protection against hip fracture risk. The investigation showed that even at 800 international units per day, vitamin D could not protect against hip fracture in the absence of additional calcium. "Our meta-analysis shows there are two requirements for vitamin D to be effective," Boonen said. "First, you need the appropriate dose of vitamin D, as indicated by Ferrari, et al., and second you have to combine that dose with calcium."
Not Enough Vitamin D
In a different study, Dr. Olivier Bruyere of the University of Liege, Belgium, and his colleagues showed that most post-menopausal women living in Europe may be deficient in vitamin D, putting them at elevated risk of bone loss and fractures (conference abstract P142SA). Experts suggest the body needs at least 50 to 80 nanamoles per liter of vitamin D in blood serum for optimal bone health.
Bruyere and his colleagues analyzed vitamin D levels in 8,532 European postmenopausal women. Among the women, nearly 80% had circulating vitamin D levels below the high end of the acceptable range. Roughly one third of the women had levels lower than 50 nanamoles per liter, suggesting they have a serious risk of osteoporotic fractures.
Bruyere said the findings were consistent regardless of whether the women lived in sun-drenched countries or not. This is remarkable because vitamin D is produced in the skin by a reaction that requires sunlight. "That's one of the interesting outcomes of our study,"
Bruyere says. "We tested women from France, Belgium, Denmark, Italy, Holland, Hungary, Spain, the UK, and Germany but the findings were independent of latitude. So, based on that, we could hypothesize that vitamin D levels might be low all over the world."
The researchers observed identical levels of vitamin D deficiency in women aged lower than 70. Bruyere suggests these complimentary findings indicate that age has little bearing on the degree of deficiency. "Even young post-menopausal women should take some form of vitamin D supplementation," he said. "Supplements should not be restricted just to the elderly."
Here are some other interesting studies:
LeBoff MS, Kohlmeier L, Hurwitz S, Franklin J, Wright J, Glowacki J. Occult vitamin D deficiency in postmenopausal US women with acute hip fracture. J Am Med Assoc 1999;251:1505-11.
Reid IR. Therapy of osteoporosis: Calcium, vitamin D, and exercise. Am J Med Sci 1996;312:278-86.
Chapuy MC, Pamphile R, Paris E, Kempf C, Schlichting M, Arnaud S, Garnere P, Meunier PJ. Combined calcium and vitamin D3 supplementation in elderly women: confirmation of reversal of secondary hyperparathyroidism and hip fracture risk: the Decalyos II study. Osteoporosis Int 2002;13:257-64.
Does anyone here strive to meet or actually meet their calcium requirements without supplements (including fortified foods)?
I read somewhere that the Dutch as a people are taller because of high milk intake. I wonder if we all are taller now due to milk and need more calcium than plants can (reasonably and practically) give. Don't get me wrong, I'm not saying that we should drink milk or even that it is a "good" source of calcium. I'm just trying to think reasonably about the subject.
I never take calcium supplements. And I don't have any deficiencies that I know of!
Here is a link that has a chart of the vegans foods with the highest calcium amounts: http://www.vrg.org/nutrition/calcium.htm#tofu They're all pretty common foods, so I don't see why we wouldn't be getting enough calcium unless we only ate junk foods. :) For example, a serving of calcium-set tofu gives 42% of your daily calcium needs.
what about soy milk? is that a supplement? because it has like the same amount of calcium as regular milk
Hi Haniska, according to my blood tests, I've got higher levels of calcium than the average population - the results exceed the calcium requirements. I have never taken calcium supplements or calcium fortified foods. There's a useful thread for you here.... :)
I used to take supplements some time ago - guess I was taken in by ads, but haven't taken supplements for some years now, and have no calcium deficiency, or any other deficiency! :)
I do include fortified soy milk and calcium set tofu as a fortified food.
Korn, I assume you take some sort of milk replacement or eat calcium set tofu?
I see no difference between taking a tablet or drinking/eating something that essentially has a tablet ground up in it.
p.s. I am not saying that you have no deficency because you are in fact getting supplements w/o realizing it. It just seemed to me that I must have read a post about you drinking soy milk somewhere or another. If that is not the case, forgive me.
I never drink soy or rice milk, and haven't been eating cereals with plant milks for years, but we sometimes use relatively small amounts of non-fortified rice or soymilk when cooking, and normally eat tofu a few times a month. Whenever I buy rice- or soy milk (or orange juice etc), I buy the non-fortified version. In periods, I have been eating tofu only a few - or zero - times pr. year.Quote:
Korn, I assume you take some sort of milk replacement or eat calcium set tofu?
The amount of calcium in non-fortified tofu (does fortified tofu actually exist?) depends on the coagulating agent used when making it, and I don't know how the tofu we buy is made, and haven't started making home-made tofu yet. I can't help you with the calcium levels of the tofu I use right now, because I don't have some in any in the fridge...
Plants are a great source of calcium, but/and of course: like with all other food and all other nutrients, you have to eat the right stuff!
:)
...and here's a link to an article about calcium requirements from vegancociety.com.
What does blackstrap molasses taste like and what can I use it for? I find myself having a hard time getting a lot of calcium, I noticed. Don't ask me why, I just don't seem to eat a lot of calcium rich foods. *shrugs*
Blackstrap molasses is quite strong, almost liquorice-y. I use about a tablespoon in the 'Happy vegan' chocolate chip cookie recipe on vegweb, to add depth of flavour. It's also good in things like rich dark fruitcake and gingerbread/cookies.