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Calcium
I have osteopenia (low-ish bone density, due probably to suffering from coeliac condition) so need to aim to have 1000mg of calcium a day. I want to move towards a vegan, raw diet but I am worried about how I will get this amount of calcium into my diet. Does anyone have any good recipes, tips advice on making sure that calcium intake is high on a raw vegan diet? I know that non-raw vegans can rely on fortified products (eg soya milk) but obviously this isn't an option with raw.
Many thanks :)
Many thanks :)
Views: 4
Replies to This Discussion
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Permalink Reply by Jennifred on -
If you want to supplement, Dr. Vogel's Bioforce range has a supplement called Urticalcin which is nettle based (nettles are incredibly high in calcium you can assimilate well- unlike say dairy foods) It is reasonably priced and very easy to take. All the tests done on it have shown brilliant results. Hope that's helpful x
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Permalink Reply by Jennifred on
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Absolutely, anything in it's natural form has to be best, we don't know more than nature do we? I'm a herbalist (altohugh not practicing at moment due to family problems) and just really suggested the supplement as some people I meet aren't keen to eat nettles, as you say though they are everywhere and for good reason. Probably people on a raw food diet will be much more game to eat them in their salad every day, which is great. The company I mention by the way are superb, founded by Alfred Vogel (The Nature Doctor) many years ago, for anyone nettlephobic!
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Permalink Reply by Jennifred on
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Just been looking at the Fred Bisci site, and the interview mentioned, really interesting, thanks for posting that :-)
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Permalink Reply by Debbie on -
Many thanks for all of your advice, recommendations, links.
I am at the mo only about 80% raw although would like to work towards 100% as I do feel better for it. Getting calcium (although enough?) from cooked foods could therefore be a possibility, although it seems that cooked vegan foods that are high in calcium are invariably not only cooked but also super processed and fortified. If getting enough calcium was as easy as adding a portion of boiled wholegrain rice to my diet, then I would probably jump at it, but it seems that I would need to be consuming lots of processed fortified foods, which I haven't eaten for the last twenty odd years (since being diagnosed with coeliac condition; back then this meant processed foods were no nos as they invariably contained gluten so its been good old home cooked meals since) and unfortunately I just really struggle to even contemplate adding them to my diet :( It seems such a juxtaposition to be eating organic, raw fruit and veg alongside some artificial, processed, plastic-wrapped 'foodstuff' :(
I really am anti-supplements - although see my B12 post for my recent concession on this :( Although I have just come across this http://www.lifestream.co.nz/Products/Lifestream-Natural-Calcium/def... which is 100% Premium Lithothamnium Calcareum sea vegetable, which might be a possibility for adding to smoothies (unless anyone has any information on this source which might convince me otherwise!)
It was really interesting to read Debbie T's articles (sooo useful) on Calcium and how the recommended intakes might be lower for raw foodies than SWD eaters. This makes the daily intake of 1000mg of calcium recommended to me slightly more doable if I know that it is a liberal recommendation. Maybe I could get a lower intake from my current diet which does contain lots of greens, oranges, sesame seeds. (I was astounded to read the difference in calcium values between hulled and unhulled sesame seeds). So maybe I might try to incorporate as many calcium rich foods as I can into my raw diet and possibility supplement with the seaweed powder, and see how it goes.
Can I ask, is it recommended for those following a raw diet to get regular tests for vitamin/mineral levels? And if so, do you get this done via your GP or elsewhere?
Many thanks
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Permalink Reply by Hana Faiz on -
Hi Debbie.
Nice to meet you as I am celiac too, diagnosed 14 yrs ago!
I have just read T. Colin Campbell's 'China Study'. He is an amazing scientist and has done a lot of research that is unbiased and thorough. I recommend you check this out rather than just take my word for it and he explains everything with simplicity and brilliance.
The worse thing you can do for your bones is eat meat and dairy. Once you digest these products your blood quickly changes to an acid state. To counteract this, your body leeches calcium from your bones. This is the problem. people do not get osteoporosis in countries that don't drink cows milk, and our requirement is actually a lot less than is often cited.
So the first step is to go vegan asap.
Second step is to make your milk using sesame seeds or almonds. Sesame seeds actually have 10 times the calcium of cows milk and its in a form that our body recognises therefore utilises it efficiently.
other rich calcium sources are raw carob and macca. Even organic tomatoes and organic oranges are rich in calcium!
Step 3, lots of exercise as this will tell your body to divert its calcium intake to the bones your pounding and they will grow denser.
To make milk:
Soak 2 cups of nuts or seeds over night then rinsed. [seeds are ok after 4 hours so if you forget that's handy to know.]
6 dates soaked in water for half an hour / or other sweetener to taste.
place nuts/seeds in blender with dates and cover with water. Blend and put through a nylon sieve or through a nut bag.
I like to return pulp back to blender with some more water and repeat process. store in glass bottle in fridge, keeps 3 days. this makes 2 - 3 pints depending on how thin you make it.
The pulp is an ideal base for dehydrated crackers and other goodies:)
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Permalink Reply by Madeleine Bull on -
Re the nettles thing - I used to blend a bunch of them into my smoothies it still just tasted like fruit
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Permalink Reply by Madeleine van Zwanenberg on -
Hi Debbie, Sesame seeds are high in Calcium and if you dont want to make them into a milk then you can make them into halva although I have to say my favourite way of eating them is as tahini. You can use tahini thinned down with water and lemon juice as a dressing for salads. You can mix it with the almond pulp left over from making almond milk with some coconut and cacao powder to make chocolate macaroon balls - really yummy. You can blend it with sprouted chick peas to make hummus, or you can just dip your celery into it and munch away!! Vitamin D is also necessary to help you make good bones so get plenty of sunlight or take a supplement. That's what I do.
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Permalink Reply by energise_ross on -
Hey Madeleine (small world eh?!) - great advice.
I'd second these suggestions. I'd also aim to get a fresh, green vegetable juice in once per day. The most calcium rich veggies that are great for juicing include spinach, lettuce, celery and collards. Obviously this is 100% raw and fresh and it will make you feel great too.
I also agree with Hana above about dairy and meat and the consequences of eating acid forming foods. I've blogged about this heaps over the years and this site www.strongbones.org makes for very interesting reading
Daily-veggie-juicing is a habit I formed several years ago and I absolutely love it! Made a huge difference to my health
Ross
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