Dietary Calcium Absorption for Deficient Vegetarians

The dairy products are a primary source followed by vegetables grain and legumes. For Calcium deficient, we need to take steps to ensure Calcium absorption

Dietary Calcium - Food Sources

1. Phytates bind with Calcium making it less bio-available. Phytates are found in whole grains, lentils, beans. Presoaking, germinating and fermenting helps reduce Phytates. For example: sprouted Moong beans have lower Phytates. Fermentation in making Naan, Idli/Dosa reduces the Phytates. Fermented soy bean products (Tempeh) have lower Phytates.

2. Vegetables are generally high in oxalates that bind with Calcium making it less bio-available. Examples: Spinach, Broccoli, Mustard Greens, Methi, Kale, Beet greens, Turnip greens.

3. For maximum bioavailability, don't eat dairy products 20 minutes prior to meals, anytime during the meals, and 20 minutes after the meals.

4. Vitamin D helps with Calcium absorption. The body creates Vitamin D when the skin is exposed to sun light. Vitamin D is of concern for Indians living in Canada and Northern part of United States due to skin color. Vitamin D supplement may be needed.

5. Caffeine may slightly decrease Calcium absorption. Avoid coffee, tea, and soft carbonated beverages.

6. Alcohol reduces intestinal absorption of Calcium. Avoid all alcoholic products.

7. Postmenopausal women should eat 7 to 8 servings of fruits and vegetables to increase potassium to decrease the amount of calcium excretion.

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