Best Latin American Websites with Information on Calcium in the Vegan Diet
By Odette Olivares
I remember the day I decided to try veganism, 13 years ago, when I was a teenager growing up in Mexico. After watching the documentary Earthlings, I started immediately searching on the internet for ways to replace animal food products in my diet. I bumped into many websites that encouraged me and offered me comprehensive information. Most of these websites assured me that it was completely possible to obtain everything I needed from a vegan diet (except for vitamin B12, which I could get from fortified foods or supplements).
I read in many brochures and on websites that calcium was not a nutrient to be concerned about since it was present in green leafy vegetables such as spinach and chard. I used to consume these foods regularly (or at least more regularly than kale, mustard greens, collards, or cabbage, which were almost completely absent from my diet). I had no idea that only 5% of the calcium in spinach and chard was absorbed—much less than is absorbed from other greens!
I'm sure I'm not the only one who has questions about calcium sources! For this reason, this article offers a compilation of the best Latin American websites with reliable calcium information for vegans—so nothing can stop you from unfolding your vegan power!
While there are very good websites with accurate and complete calcium information, others might still have some myths that were once backed up by scientific studies but are no longer correct. A good source of information about calcium for vegans will explain that absorption of calcium from plant sources is not always the same and that there are vegan foods with higher calcium absorption than dairy products. Other relevant points that are sometimes overlooked are the importance of obtaining calcium from plant sources instead of simply taking supplements, that there are many factors that can affect bone health other than calcium intake, and that it is not necessary to avoid those plant sources of calcium that are not easily absorbed, because they can provide other nutrients.
The websites included in this article were rated using a rubric that evaluated four general categories: reliability, accessibility, completeness and correctness of calcium information, and inclusion of Latin American recipes. Maximum possible score was 42 points.
Reliability was evaluated by determining if the information was written by a health professional, if updated scientific references were included, and if consultation with a dietitian or nutritionist was recommended.
To evaluate how easy it was for users to find and understand the information, the category of accessibility evaluated whether the information comprised the three most used languages by Latin Americans (Spanish, Portuguese, and English), whether the information could be found easily using the menu or the search tool, and if the information was explained in simple language and contained clear examples.
The category of completeness and correctness had the highest weight in the total score, and it mainly evaluated if the following points were present and accurate: calcium requirements for vegans, importance of calcium absorption, plant sources with calcium that is easily absorbed, warning about high oxalate (a substance that impedes calcium absorption) calcium sources, factors other than intake that could interfere with bone health, and additional nutrients needed for strong bones.
Lastly, the rubric evaluated if the site mentioned vegan Latin American calcium sources and recipes high in calcium. We included this category because it is easier for Latin Americans to include more calcium in our diets through tasty recipes, than by including foods alone.
From a total of 102 sites evaluated (which included internet pages, Facebook groups, and YouTube videos with information on calcium or dedicated to the vegan population), 21 sites were selected as the best sources to learn about calcium in the vegan diet.
To see an extensive list and a list of websites with Latin American vegan recipes high in calcium, go to www.vrg.org/nutrition/Best-Websites-in-English-with-Information-on-Calcium-in-the-Vegan-Diet-for-Latin-Americans.pdf
Odette is from Mexico and recently completed her master's in nutrition and health at Wageningen University, The Netherlands. She wrote this article under the supervision of Reed Mangels, PhD, RD, while interning with The VRG.
