Potential critical nutrient in meatless diets

What is calcium responsible for?

Calcium is quantitatively the most important mineral in our body and forms the basis for maintaining and building bones. Calcium is also important for the mineralization of teeth, blood clotting and for the maintenance of all metabolic processes.

Dairy products are considered vital sources of calcium. That is why the mineral is considered a potential critical nutrient in the vegan diet.

What is the requirement for calcium?

The daily requirement depends on a person's age, diet and lifestyle. The German Nutrition Society (DGE) recommends an intake of 1000 mg/day. During growth, i.e. in infants, children and adolescents, the requirement is increased. 

What plant foods contain calcium?

The plant-based diet offers many alternative sources of calcium. Poppy seeds and sesame seeds are particularly rich in calcium. Almonds, amaranth, hazelnuts and Brazil nuts also contain the valuable minor nutrient. Other sources are green leafy vegetables such as spinach, arugula, kale and also fennel or wild herbs are important calcium suppliers.

Calcium: Conclusion

A balanced, healthy and varied diet is important for the absorption of all vitamins and nutrients. We have been able to show that it is easily possible to take in calcium through a whole-food plant-based diet and to cover the requirements.

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Meatless diet
Critical nutrients and where to get them