Calcium

Hello,
I would like to ask about practical ways to ensure the correct Ca:Mg ratio of 5:1 in children. When creating meal plans, this seems quite challenging in terms of calcium content. I can't really imagine achieving this Ca:Mg ratio in a child with the current variety of meals.
Thank you.

Absolutely agrees that it is a challenge, in practice not always easily achievable. However, do not worry too much about it, because it is just a numerical value, i.e., a supposedly optimal value that should correspond to the metabolic needs of children. This essentially tells us that, compared to the adult population, there is a need to pay more attention to calcium intake in children. As part of the learning process, you are thus trying to see how challenging it is to translate generally recommended numbers into a real plate. The aim of this education is to learn, in the process of conceptualizing nutrition, to work with the selection of foods typically rich in calcium, i.e., to choose suitable representatives in necessary quantities and sensibly incorporate them into the structure of the recipes used.

Hello,
since the calcium in poppy seeds is almost unusable, can I at least consider poppy seeds as a good source of protein? For example, in popular poppy seed cakes/pies, where poppy seeds are used in large quantities. I'm trying to find at least some benefit of this popular ingredient.
Thank you.

Calcium contained in poppy seeds is utilizable in the human body, but it's important to consider that the presence of alkaloids reduces its bioavailability. Thus, although poppy seeds are among the richest sources of calcium, they are not the most advantageous. On the other hand, this does not mean that poppy seeds should be completely avoided as a source of calcium. In situations where the poppy seeds are ripe, meaning the alkaloid content is low, it makes sense to use this food in the kitchen.

The protein content in poppy seeds is similar to that of other seeds or nuts, meaning it is certainly not insignificant compared to other components.

When evaluating this food, always consider two key characteristics:
1. The first is the amount of fats, which are present in the largest volumetric quantity. From an energy content perspective, a large proportion of consumed poppy seeds can significantly affect the energy balance.
2. The second is the content of opiates, which have a high concentration in unripe poppy pods. They are present in smaller amounts in ripe poppy seeds and have the ability to negatively affect the functioning of the nervous system.

Good day.
My question concerns calcium. Which sources of calcium should be used if all dairy products are excluded from the diet? I know that even when consuming them, the absorbability of calcium is debatable. What should be focused on to ensure adequate calcium intake? Can poppy seed oil serve as a better supplement than calcium tablets? If so, approximately in what quantity should it be used? We know that poppy seeds are quite fatty, so as not to unnecessarily burden the gallbladder and digestive tract.
Thank you.

Once you eliminate all dairy products from your diet, it is important in the initial phase to focus on providing well-absorbed sources of this element from food (always consider supplements as a substitute and complementary option, and tailor the quality of your dietary plan accordingly). In addition to bones (bone broths), various nuts and seeds (almonds are particularly interesting) are rich sources, as are whole grains. For plant-based mineral sources, it's generally important to focus on reducing the content of antinutritional factors during their culinary preparation, as they significantly impair the absorption of elements. This means using methods such as soaking, sprouting, a range of cooking techniques, and fermentation...

Calcium in the diet is primarily bound to amino acids or phytochemicals - therefore, plant oils contain minimal calcium and other minerals, making it pointless to try to use them as a source of these elements.

Hello.

In the context of plant-based calcium sources, kale, pak choi, and broccoli are becoming increasingly discussed. What is your opinion on these foods in terms of calcium? I calculated the volume of absorbable calcium in broccoli, and it performs better than cow's milk. I am also moving away from recommending poppy seeds as a quality source because its absorbability is, in reality, very low, as mentioned here: https://www.evahajkova.com/cs/jaka-je-absorbce-vapniku-z-rostlinnych-zdroju-vyjadreni-k-maku, and there is also a risk of high cadmium contamination.

Thank you.

The absorption of minerals from food is not only a complex issue but, primarily in terms of numerical expression, highly relative. Too many factors come into play for it to be meaningful to express the level of utilization of each element; therefore, be cautious not only in adopting any values but especially in applying them in practice. The bioavailability of calcium is generally significantly lower from plant sources than from animal sources, so more effort is needed in plant-based diets to optimize the whole process. Essentially, this involves reducing fiber content and avoiding higher concentrations of other antinutritional components, but it also makes sense to maintain a balance with the intake of magnesium, care for the function of the gut microbiome, which significantly contributes to calcium metabolism, ensure adequate calciferol levels, and support metabolism through physical activity. The higher the proportion of plant-based foods (and thus calcium sources) in our diet, the higher the demands we place on the body to activate adaptive mechanisms tasked with maintaining balance. An extreme in this regard is a vegan diet, where it makes sense to address every "detail," as practice shows that indeed there is a challenge in ensuring adequate calcium with all its consequences. Do not address heavy metals in the mentioned food sources, as this factor depends on soil quality and crop cultivation methods, and it does not make sense to generalize it.

Hello,

I need to organize my thoughts a bit - spinach contains a large amount of calcium, but also oxalic acid. Is it better to use it fresh in smoothies, etc., or to eat it cooked?

The bioavailability of calcium from calcium oxalate is negligible - this salt is insoluble, and thermal processing has virtually no effect on calcium utilization. In situations where you need to increase calcium intake, it is therefore advisable to avoid sources of oxalates or significantly limit them.

Hello,
I have come across the opinion that it is not necessary to supplement calcium even if I don't consume any dairy products, and that sufficient vitamin D3, K2, and magnesium is enough. Is it true that I don't have to worry about having a calcium deficiency? Otherwise, I eat a normal varied diet, it's just that I simply don't like dairy products.
Thank you.

For calcium, it is not so much the amount consumed in the diet that matters, but whether the digestive tract has the ability to effectively absorb this element. Theoretically, there is no problem if the long-term intake of calcium is below its reference values - as long as the intestinal mucosa is healthy, there is sufficient vitamin K2 and subsequently vitamin D3, and last but not least, a reasonable intake of magnesium and phosphorus, which have an antagonistic relationship with calcium, is ensured, the body should not exhibit signs of its deficiency. The outcome is, of course, influenced by the metabolic individuality of the individual, so we are not talking about certainty, but "only" a higher probability that the situation will proceed according to our expectations/plans.

Hello,
I am interested in how veganism affects children. Considering that children have a higher need for calcium and protein intake than adults, and there is also the need for adequate intake of Omega-3 and B12... is it even possible to create a properly balanced diet plan?
Thank you for your response.

From the perspective of modern nutritional knowledge, where "optimal" intake ranges of observable nutrients in the diet are defined, the vegan diet concept for children is insufficient in several areas - most commonly due to the lack of calcium, vitamin B12, iron, omega-3 fats, and the problematic excess of antinutrients. Deficient nutrients can be fairly easily supplemented, but the question remains to what extent this will be suitable for the developing organism (not only in terms of nutritional approach but also in forming a relationship with food).

Good day Mr. Jelínek,
a question regarding a child who does not consume dairy products (due to allergy/veganism, etc.).
Is it possible to measure a potential calcium deficiency in the body? (Are blood tests useful/informative?)
Additionally, what dietary supplement is suitable for the child?
Thank you very much.

It is possible to measure the level of calcium in the blood, similar to a number of other minerals. The informational value of such an analysis is somewhat diminished by the fact that the body, through homeostatic systems, tends to maintain a constant level of nutrients in the blood, supplementing from its own depots in case of dietary deficiency. Thus, it can happen that the body suffers from a deficit (for example, a lack of calcium can lead to a disorder of neuromuscular coordination or even to the demineralization of bones, even though the calcium level in the blood appears normal).

When it comes to supplementation, addressing the form of the element is crucial. For minerals, opt for organically bound forms (either chelate or bound to phytochemicals). Additionally, vitamins K2 and D3 play a crucial role in absorption and subsequent metabolism.

Good day, Mr. Magister,

I would like to ask how you would supplement calcium for a 3-year-old child with autism, for whom a gluten-free diet and the exclusion of dairy products, due to their casein content, are recommended to improve their condition. Such a young child probably won't eat almonds, cashews, poppy seeds, too many legumes, etc.?

Thank you very much for your response.

The described situation and similar ones do not always end unhappily, nor do they necessarily indicate a bigger problem. While ensuring sufficient intake of any nutrients presents a challenge in terms of values related to RI, it does not mean it is a condition or necessity. Reference intake values are always related to the needs of an averaged population, and it is known that the body can thrive even with lower intake levels of some of them. Calcium is a typical example of such a situation - there is an effort to increase its intake due to concerns about poor bone development (which, of course, can occur not only in adults in relation to the development of osteopenia or osteoporosis but also in young children whose skeletal structures require a certain amount of calcium and protein for proper development), but in reality, the total amount on the plate is not a guarantee of meeting the required dose. The key aspect is the amount of the substance that can be absorbed from the diet into the body, and also the proportion of the total absorbed amount that the body can effectively metabolize plays a role.

In practice, if you know that due to health limitations, you are unable to provide the generally required doses of calcium and you do not want or cannot supplement, you still have the option to adjust your diet to target those factors that influence the absorption of the substance from the intestines and its subsequent metabolism in the body. For calcium, this includes a well-functioning gut microbiota, which (not only through the production of vitamin K2) influences the level of absorption, as well as "monitoring" the correct ratios with other elements (magnesium, phosphorus).

Good evening,

I would like to consult with you regarding the calcium deficiency in my diet. I know that in lessons you often mention that if one adheres to the principle of diversity, there shouldn't be a problem meeting the daily calcium intake requirement, and that often people suffer more from a magnesium deficiency. I don't know where I am making a mistake, but in most of the ZOF assignments, I face the issue that while I fulfill the calcium intake more or less, the magnesium percentage is significantly higher, and thus the ratio is not optimal. This is the case despite my efforts to organize foods according to their content (I also often try to monitor ratios).

Outside of assignments, I am, of course, also concerned about integrating this into my everyday life because it seems that my diet follows a similar pattern, so I would need to increase certain foods to boost calcium, even though, for example, one serving of dairy products is considered optimal? (Of course, it's not just about them, but it seems to me that it's also not advisable to intentionally eat a portion of poppy seeds every day). I am also asking mainly because I am doing strength training, so I should have my calcium at higher levels than average.

Of course, I believe that it can be managed without supplementation, but I feel that the composition of my meal plans follows the general recommendations from the lessons, and I would perceive any major interventions and significant changes as forced.

Could you please share some applicable recommendations, or do you consider calcium supplementation as an optimal course in this case?

Thank you in advance for your reply.

Magnesium levels in your tasks are higher because I encourage you to work with natural (non-ultra-processed) foods while also dictating the number of representatives from different food categories. The result is the exact opposite situation to what you would face in practice. Additionally, take into account that the key source of calcium in the diet, with very high biological availability, is dairy products. On the other hand, wholegrain products are a source of magnesium, whose bioavailability is significantly reduced by the presence of antinutritional substances (fiber, phytates, etc.), making it theoretically advantageous to have a slightly higher presence of this element.

If you feel that in real life you are experiencing a calcium deficiency, it is first important to ask whether this is a fact or merely a perception. The actual requirement for calcium is not as high as broadly established rules suggest, and it makes sense to focus primarily on how much of this element actually enters the circulation in the body (i.e., it's not so much about how much you consume but how much is absorbed and subsequently utilized). Numerous factors are involved in this process - physical activity, the diversity of gut microbiota, stress factors, health status (functionality of the digestive tract), the amount of antinutritional substances, vitamin D3 content, hormonal regulation, protein content in the diet... therefore, address these challenges as well, not just the absolute proportion of one element; it will pay off for you in the long run.

Hello,
I am interested in how to supplement calcium with lactose intolerance if a person will not consume dairy products at all. Is it possible to obtain enough calcium from the diet, or is supplementation necessary?
Thank you for your response.

Even though animal dairy products are presented as the most efficient source of calcium, they are by no means the only one. Significant amounts of this element can be found in many other foods - most notably in bones (using bone broths), with nuts and seeds being very rich sources as well, and in smaller amounts in meat, eggs, and certain types of vegetables. In the educational application ZOF, you have the opportunity to sort foods in various categories based on the content of selected nutrients, which can certainly be useful when creating meal plans.

Hello,
what is your opinion on the consumption of poppy seeds as a source of calcium in the case of milk protein intolerance... I have read in sources that its bioavailability is only about 10%, so even though the calcium content in poppy seeds is high, its bioavailability is low... I would also like to ask for your opinion on calcium-fortified plant-based drinks sourced from seaweed.

Poppy seeds are indeed one of the richest sources of calcium. However, their bioavailability is significantly reduced by the alkaloids (opiates) they contain. The proportion of these decreases with the increasing maturity of the poppy, so the often-cited 10% is relative. Moreover, heat treatment significantly reduces the amount of these alkaloids, so in industrially processed foods containing poppy seeds, you can expect a much higher value.

Seaweeds are a concentrated source of a wide range of minerals (not only calcium) and are increasingly used in the food industry. Given their nutritional benefits and versatility, they can be labeled as "superfoods," and we will encounter them more frequently in our diets in the future. The only potential "blemish" is the risk of contamination with heavy metals or petroleum industry derivatives, as a substantial part of the world's production is cultivated in farms that are part of open seas, and not every batch is monitored as regulations would suggest.

The bioavailability of minerals from seaweeds is very high, and seaweeds contain a minimal amount of antinutritional substances (primarily fiber). However, due to their attractiveness, they disproportionately increase the price of the product.

Good evening,

I am considering how to achieve the ideal Ca-Mg ratio in a vegan, or at least get close to it. It is very difficult for me to reach this balance, and I tend to end up with an imbalance in favor of magnesium. In such a case, or generally for vegans, is it advisable to include calcium in the form of a supplement? Especially due to the more problematic absorption of Ca because of the higher content of antinutrients.

Thank you in advance and have a nice day.

In this task, you are addressing a situation that is a genuine problem in practice. For vegans, a higher magnesium-to-calcium ratio is typical, and it is a challenge to achieve balance at this level, especially without supportive supplementation. An increasing number of food manufacturers are attempting to fortify (not just purely vegan) products with calcium, so when planning a diet in real life, it's important to leverage the potential of these options.

If you do not ensure an adequate calcium intake, its long-term deficiency (or imbalance with magnesium) will primarily affect neuromuscular coordination (= reduces "tension") and decrease bone density (here, the presence of proteins in the diet, the Ca:P ratio, and the level of physical activity also have a significant influence).