There are a lot of plants that have high levels of calcium, especially dark leafy greens like spinach, kale, mustard and turnip greens. But there are some things that can interfere with calcium absorption when eating a plant based diet. Does this mean you don’t have to worry about calcium? Not necessarily. You’re not what you eat. You’re what you absorb. So What Interferes With Calcium Absorption? Here are two factors that impede calcium absorption: 1) PhyticAcidoccursnaturallyinthebranofwholegrains,nuts,seeds,soyisolates, and the skins of legumes. It’s particularly rich in isolated wheat bran.2 It binds to minerals like calcium, magnesium, iron, and zinc to form an insoluble complex, interfering with the absorption of these minerals. 2) Oxalic Acid. Oxalic acid occurs naturally in many plant foods. When oxalic acid and calcium are contained in the same food, it binds to the calcium and forms less soluble salts known as oxalates. This interferes with absorption. It has the same affect on iron, sodium, magnesium, and potassium, when contained in the same food. The more oxalic acid, the more interference. Some calcium rich foods high in oxalates are almonds, beets, cocoa, miso, mixed nuts, sesame seeds, spinach, and Swiss chard. It is important to add plant foods that are high in calcium but lower in oxalic acid. For example, Kale, Bok Choy, and Broccoli. Cooking and soaking also help reduce phytic acid and oxalic acid from foods. When you know the right foods and the right combinations you’ll never have to worry about your calcium intake! #calcium #calciumdeposits #calciumintake #deficitcalorico #vegandishes #salads #greens #veggiesalad https://www.instagram.com/p/BuyvMx3gUYL/?utm_source=ig_tumblr_share&igshid=106o5u3igjnbv
