EVERY VEGAN AND DAIRY- INTOLERANT PERSON NEEDS TO KNOW THIS...


It’s all about CALCIUM, why, where, how much? 

Our bodies contain more calcium than any other mineral. It is vital to the formation of bones, teeth, the transmission of nerve impulses, blood clotting and muscle contraction. Calcium inhibits the absorption of lead into body tissues (that’s a good thing👍🏾). 


There’s a few things that can inhibit calcium absorption (or increase its excretion from the body ie, calcium robbers) so watch out for these baddies: 

  1. Phytic acid naturally found in grains

  2. Oxalic acid naturally found in spinach, soybeans, cacao, almonds and cashews, tea, chocolate

  3. If taking supplements, keep iron away from calcium (they don’t like each other☹️)

  4. Excess dietary fat, excess fibre, caffeine and alcohol


While dairy foods are a major source of calcium, let’s look at some great alternatives for our vegan and dairy intolerant friends.

  1. Go the greens...bok choy, kale, watercress, broccoli, Brussel sprouts

  2. Nuts about nuts ... macadamia, coconut flesh but not the milk - unfortunately most nuts high in Oxalates which prevents a lot of the calcium from being absorbed.

  3. Fish, esp salmon with the bones, sardines (tinned, with bones), raw oysters, whitebait.

  4. Fruits such as dried figs, lemon, papaya

  5. Seeds like flaxseeds and unhulled tahini, sunflower seeds and pumpkin seeds.


Calcium supplements are controversial in that they are generally only recommended in specific health conditions and NOT routinely prescribed anymore. Some forms are better absorbed by the body than others so please do three things...

  1. Avoid most over the counter calcium supplements (there’s one brand in particular that GPs recommend that I would not)

  2. Speak with a Nutritionist or Naturopath about the best forms and amount to supplement with if you need to 

  3. Participate in weight bearing exercise several times a week.

Stay strong and nourished, Christine x

HEALTH IN OUR HANDS

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Christine Youssef

Naturopath & Massage Therapist

38 Burleigh Ave Caringbah, NSW, 2229

christine@healthinourhands.com.au

02 9501 0326

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