Summary
In this episode, Leah and Caitlin discuss calcium on a plant-based diet. They cover the importance of calcium for bone health and how the body maintains calcium levels. The recommended daily intake of calcium varies depending on age and gender, but it is achievable through food alone on a plant-based diet. They provide a list of sources of calcium on a plant-based diet, including calcium-fortified milks, calcium-set tofu, and other fortified products. They also discuss the considerations for calcium supplementation, including timing and potential interactions with other supplements. Additionally, they touch on other dietary considerations for bone health, such as vitamin D and vitamin K, and the importance of weight-bearing exercise.
Chapters 00:00 Introduction to Calcium on a Plant-Based Diet
00:32 Importance of Calcium for Bone Health
01:22 Calcium Intake and Blood Calcium Levels
03:21 Challenges of Getting Calcium on a Plant-Based Diet
04:21 Sources of Calcium on a Plant-Based Diet: Calcium-Fortified Milks
05:22 Sources of Calcium on a Plant-Based Diet: Calcium-Set Tofu
06:44 Sources of Calcium on a Plant-Based Diet: Other Fortified Products
08:35 Sources of Calcium on a Plant-Based Diet: Dark Green Veggies, Nuts, and Seeds
10:13 Considerations for Calcium Supplementation
11:40 Timing and Considerations for Calcium Supplementation
15:37 Other Dietary Considerations for Bone Health: Vitamin D and Vitamin K
18:17 Summary and Wrap-Up
Instagram
Leah - @plantstrong_dietitian
Caitlin - @plantforgedphysique
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Find out more at plantstrongco.com
