Vegetarian Bone Builders
March 12th, 2008The healthiest, most absorbable sources of calcium are found in green, leafy vegetables such as broccoli, which contains 115 milligrams per 100-gram serving. An exception is spinach, which is different from other greens because it has a less-absorbable form of calcium. Beans, lentils, and other legumes are good sources of calcium as well as omega-3 fatty acids, cholesterol-lowering soluble fiber, and complex carbohydrates. As for supplements, the best source is found in calcium-fortified orange juice. It is more absorbable than calcium carbonate supplements.
Avoiding meat and other calcium depleters makes it much easier to get, and keep, 400 to 500 milligrams—as recommended by the World Health Organization—in the body each day. Besides substantial protein, meats (including poultry) also contain phosphorus in amounts fifteen times greater than the calcium they provide. The tremendous phosphorous overload encourages calcium loss. You’ll want to avoid overdoing soda consumption as well. Their phosphoric acid and caffeine combination swiftly move calcium out via the kidneys.
Swapping meats and other animal products for fruits, vegetables, legumes, and nuts provides added defense from the mineral boron, which also helps keep calcium in the bones.