Connect
← Return to Best Calcium Supplement?
Discussion
Comment receiving replies
I asked a similar question to a nutritionist on another osteo forum. I asked about bioavailability of calcium, and whether we should be compensating for that in our calculations. She said no, but that she advises people to choose foods that have higher calcium bioavailability. Here's the chart she posted:
https://courses.lumenlearning.com/suny-nutrition/chapter/12-22-calcium-bioavailability/
When I first started researching in January, I was super distressed by the antinutrient info and felt very limited by it. Now I try to be more measured. The stress was counterproductive.
I do aim for a wide variety of plant based sources, especially those with high bioavailability. I eat less spinach, much as I love it. I will not give up almonds...
All the foods with "antinutrients" still have a lot of nutritional value.
I'm grappling now with the concept of food acidity, another whole set of issues to navigate.
Replies to "I asked a similar question to a nutritionist on another osteo forum. I asked about bioavailability..."
Connect
Dear sonodeka:
Thank you for that chart! I will be referring to it regularly. I am pleasantly surprised to see that there are some leafy greens with OK-calcium availability and maybe if they are boiled or pressure cooked it would help even more or maybe not…. I realize the chart doesn’t say anything about how most of the foods are prepared except for the almonds which are roasted.
It’s interesting that tofu and soy milk which are enriched with calcium still provide a decent amount of calcium. I don’t know about the phytates situation as phytates interfere with other mineral absorption as well. I have mostly eaten a plant based diet which is probably one reason why I now have osteoporosis as I never got enough protein especially after age 25.
I would love to have more information about calcium and other nutrients availability if you come across any more helpful charts….
I always hoped that soaked and sprouted nuts, seeds, and legumes would have some available/absorbable protein, minerals, and vitamins.
Yes, all the foods with ”anti nutrients” still have a lot of nutritional value and maybe moderation is the key. I’ve already been down the acid/alkaline rabbit hole and sort of gave up…. I suspect there is something there but maybe once again it’s a matter of moderation, balance, and variety.
Thanks again for sharing.🙏