Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating. One of those myths is that vegans do not get enough calcium. (Read about Myth #1 HERE and Myyth #2 HERE).

While it’s true that dairy products from cows, goats, and sheep contain calcium, many of us are led to believe these are the only foods that should supply us with this bone-building mineral. There is much evidence showing that plant-based sources of calcium, such as legumes, greens, nuts, and seeds contain high amounts of calcium—and more importantly, these plant-based sources of calcium are frequently more readily absorbable than dairy

Calcium is best known for its structural role - giving hardness to bones and teeth. It is also an essential mineral for numerous body functions-regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood.

How much do you need?
Current calcium RDA for adults is 1,000 mg per day and 1,200 mg per day for women over 50 and men over 70.

Consuming more calcium is not the only answer to building a stronger body. A Yale study that analyzed 34 published studies from 16 countries found that the countries with people who consumed the highest levels of dairy and animal-based products had the highest levels of osteoporosis. Additionally, they found that South Africans’ daily calcium intake was 196 mg and yet they were nine times less likely to suffer hip fractures than their American counterparts.

How is that possible? To protect your bones you do need calcium in your diet, but you also need to keep calcium in your bones. Avoid excess salt - high sodium intakes result in increased calcium losses. Get your protein from plants, not animal products - animal protein (fish, poultry, red meat, eggs, and dairy products) tends to leach calcium from bones and encourage its passage into the urine. Quit smoking - it robs your body of calcium. Exercise is important - active people tend to keep calcium in their bones, while sedentary people lose calcium. Vitamin D is also important as it controls your body's use of calcium - get 15 minutes of sunlight on your skin each day or take a supplement.

What are the best calcium rich foods to eat?

Tofu: firm, set with calcium sulfate (1/2 cup) = 861 mg
Soy beans: green, raw (1 cup) = 504 mg
Almonds: whole, roasted, no salt (1 cup) = 370 mg
Black-eye peas: cooked (1 cup) = 211 mg
Turnip greens: cooked, no salt (1 cup) = 197 mg
Collard greens: frozen, uncooked (10 oz) = 191 mg
Bok choy: shredded, cooked, no salt (1 cup) = 158 mg
Nay beans: cooked (1 cup) = 128 mg
Black turtle beans: cooked (1 cup) = 102 mg
Sunflower seeds: toasted (1 cup) = 76 mg
Navel orange: (1 medium) = 60 mg
Raisins: (2/3 cup) = 54 mg
Kale: fresh, raw (1 cup) = 53 mg
Beet greens: raw (1 cup) = 44 mg
Brussels sprouts: raw (1 cup) = 37 mg
Spinach: raw (1 cup) = 30 mg
Figs: fresh, 2.5" (1 each) = 22 mg

Note: You may need a supplement to be sure you're getting enough calcium or vitamin D. Check with your physician as too much calcium and/or vitamin D might be harmful.

Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep?

Let's talk about it - grab a spot on my calendar here. Send me an email - Michelle@sarandwellness.com. Or reach me at 865.268.5312

Iron's Irony: It Can Make You Strong or Kill You

Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating. One of those myths is that vegans do not get enough iron.

The truth is that it is entirely possible for anyone, vegan or omnivore, to be low in iron. In fact, many studies show that iron deficiency in vegans is about the same as in the rest of the population.

Iron (in your red blood cells) plays a central role in transporting oxygen throughout your body, releasing it where needed, and carrying away carbon dioxide. Iron also plays a role in your immune system functioning, in detoxification, and in the mental processes surrounding learning and behavior.

How much do you need?
The RDA of iron for most people is 8 mg per day. Women of childbearing age need 18 mg. Pregnant women, infants, teens, and athletes may have different needs so check with your medical provider to see what's ideal for you. Because iron has such a vital role in transporting oxygen throughout the body, you might be exhausted, irritable, cold, have headaches, and pale skin if you are low in iron.

Heme or Non -Heme?
There are two types of iron: heme iron, which is found in animal foods, and non-heme iron, which is found in plant-based foods.

Heme iron, found in meat, is more readily absorbed even when the body doesn’t need any iron. Once heme iron has been absorbed, the body has limited mechanisms for ridding itself of any excess. Heme iron is a pro-oxidant which mean that too much in the body promotes cancer cell growth, suppress the immune system, and triggers the creation of blood-clotting platelets increasing the risk for heart disease and stroke. Research indicates that high iron intakes and excess iron in the body is associated with Alzheimer’s and Parkinson’s diseases, arthritis, and type-2 diabetes.

Relying on a non-heme iron, found in plant foods, gives your body more control over how much is absorbed. If iron reserves are low, the body absorbs more iron from plant foods. If iron reserves are abundant, the intestines can absorb a lower proportion of nonheme iron.

Iron Supplements?
Only people with a confirmed diagnosis of iron deficiency anemia should consider supplementing their iron intake, and even then, it can be risky. A recent study found that a significant increase in oxidative stress happened within the bodies of women on iron supplements. Before going on iron supplements, talk to your physician about using diet to optimize your iron intake.

Iron is a double-edged sword. If we don’t absorb enough, we risk anemia; but if absorb too much, we may increase our risk of cancer, heart disease, and a number of inflammatory conditions. Because the human body has no mechanism to rid itself of excess iron you should choose plant-based (non-heme) sources, over which your body has some control.

What are the best iron rich foods to eat?

Legumes, soybeans, & tofu
Oatmeal, brown rice, and other whole grains
Nuts and seeds (especially pumpkin seeds, squash seeds, pine nuts, pistachios, sunflower seeds, and cashews)
Dried fruit
Dark chocolate
Dark leafy greens

Good to Know:

Eating vitamin C-rich foods, such as citrus, tropical fruits, broccoli, bell peppers, at the same meal with iron rich foods, will improve iron absorption.
Eating onions & garlic can with grains and legumes can increase availability of iron (& zinc) by 50%
Iron absorption is impaired by drinking tea and coffee with your meals - have your tea or coffee about an hour after the meal.
Researchers have found that cooking acidic foods, like tomatoes, in an iron skillet greatly increases the iron content of many foods.
Soaking, fermenting, yeasting, and sprouting plant foods increases the body’s absorption of iron and other valuable minerals.
Surprisingly, spinach is NOT a good way to get iron due to it's high oxalate content.
Donating blood is a good way to rid your body of excess iron (especially for people with genetic hemochromatosis). Check with your doctor.