Their highest concentrations were found in the bones and teeth (up to 98%), but is also present in the blood, muscles and even your hair.

To form hard structures such as bone calcium must be attached to the phosphorus, and absorption through the gut. But for the calcium go where it should, has to have enough vitamin D, as well as the proper pH acidity in the digestive system and a minimum dose of exercise. They are also essential for certain quantities of fat and protein assimilation.A vegan diet, which does not consume any dairy, not a diet without calcium. This mineral is present in green leafy vegetables such as cabbage, in grains, in nuts, in some types of algae, soybeans and other legumes.

Their concentrations become higher than those of milk, yogurt or cheese, and would be perfect substitutes for all of them but it was because the availability of calcium is lower.

That means less wasted body which contains a curd that found in a cabbage. The reason is that dairy products, in addition to calcium, vitamin D and lactose, and both contribute to improve the absorption of the former.

Moreover, interesting sources of this mineral, such as spinach or broccoli, keep oxalates, substances that impede the uptake and make contributions to achieve the minimum calcium, is necessary to take many more spinach than milk: for every cup of latter should be eating about 15 plates of the first. Likewise, we must take into account that a high intake of tomatoes and leeks, vegetables also high in oxalates, contribute to hinder the absorption of calcium that is taken through other food sources.

One aspect to appreciate is that the excessive intake of fiber from whole grains, vegetables and fruits, also hinders the absorption of calcium.

Therefore, a strict vegetarian you need to know very well the bioavailability of calcium in your diet, adjust their consumption to the requirements of the organism, and combining their components correctly dieta.Tampoco forget that calcium needs vary with age. During childhood, during pregnancy and after menopause, the demands are around 1200 milligrams daily. This number drops to about 800 milligrams per day at other stages of life.

Although dairy products are the best source of calcium that exists, it is advisable to choose foods such as yoghurt, the milk more digestible and full of beneficial microorganisms to the gut as well as low-fat, because calcium is not in this component of milk or its derivatives.

Moreover, not only fiber oxalates or hinder the absorption of this mineral, too much salt, caffeine and alcohol act as a barrier to its use.

One way to reach the daily requirement of calcium supplements, many of them consumed by women who are menopausal, and have to deal with diseases such as osteoporosis.

It is important to know that calcium builds up only 30 years old, and from that moment the organism lives almost entirely on income acquired during childhood and youth.

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But an exclusively vegetarian diet can also be rich in this mineral, provided that consume the right amounts of products containing it and make the right food combinations.

There is no doubt that vegetarianism has many health benefits.Too much fat and animal protein populates our diets today is the origin of many of the diseases we suffer, while high doses of vitamins, minerals and fiber, are the hallmarks of a meatless diet, while a clear demonstration of their best nutritional virtues.

But a vegetarian diet also has its drawbacks: incomplete proteins, amino acids which do not meet the needs of the body or lack of certain trace elements, are some of the potential problems of this type of food.

The only way to avoid them is to have a perfect knowledge of the products you eat, and take a diet, but vegetarian is as varied and rich as possible. This objective will have an easier vegetarians who consume, fruits, vegetables, eggs and dairy.

To get input first premium protein, whereas the latter are secured, inter alia, significant doses of an essential element for the body: calcium.

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Dairy products such as yogurt naturally contain small amounts of trans fat, about 2% to 5% of their total fat content. The digestive systems of ruminant animals have bacteria capable of producing this type of fat.

Yogurts found in grocery stores typically contain from 0% to 4% fat. This means that yogurt 100 g (equivalent of a small individual container) contains at most 0.2 grams of trans fat, compared to a donut, which contains up to 6 grams of trans fat . In Canada, we estimate the average intake of trans fat in adults, approximately 8 g jour27. Should consume daily the equivalent of 40 small yogurt with 4% fat to achieve that quantity. Yogurt contributes little to the total intake of trans fats in food.

According to the World Health Organization (WHO), the total amount of trans fat consumed each day should be less than 1% of daily calories. Thus, a person consumes about 2 000 calories a day should limit consumption of trans fats to 2 g.

Scientific data show that dietary trans fats are unhealthy and may increase the risk of heart disease. The negative effects on blood cholesterol trans fats produced during hydrogenation of vegetable oils are well documented. Researchers wonder however about the effects of trans fats on natural health.

A clinical study recently published by a team of researchers from Laval University in Quebec, found that trans fats from natural sources such as those found in dairy products, are not harmful to cardiovascular health, even when intake also relatively high (about 4 g per day). Availability is very high (about 10 g per day), natural trans fats have however the same negative effect on blood cholesterol as industrial trans fats, a decrease of “good” cholesterol (HDL) and increased “bad” cholesterol (LDL) 29. It should be noted however that it is impossible to consume natural trans fatty acids in quantities as high as part of a normal diet. This is not the case for trans fats found in hydrogenated vegetable oils.

Nutrients most important

Calcium

The plain yogurt is an excellent source of calcium, while the fruit yogurt is a good source. Calcium is by far the most abundant mineral in the body. It is mainly stored in bones, where it forms part. It contributes to the formation of the latter, and the teeth, and maintaining their health. Calcium also plays an essential role in blood clotting, maintaining blood pressure and contraction of muscles, including the heart.

Phosphorus

Yogurt (plain and fruit) is an excellent source of phosphorus (see our handout Past nutrient phosphorus). Phosphorus is the second most abundant mineral in the body after calcium. This mineral plays a key role in the formation and maintenance of healthy bones and teeth. In addition, he participated among others in the growth and regeneration of tissues, helps maintain the normal blood pH. It is a component of cell membranes.

Vitamin B2

Yogurt (plain and fruit) is an excellent source of vitamin B2, also known as riboflavin. Like vitamin B1, vitamin B2 plays a role in energy metabolism of all cells. Moreover, it contributes to growth and tissue repair, production of hormones and red blood cell formation.

Vitamin B12

Yogurt (plain and fruit) is an excellent source of vitamin B12. This vitamin works with folate (vitamin B9) for the manufacture of red blood cells in the blood. It also works for the maintenance of nerve cells and cells producing bone tissue.

Copper

Yogurt with fruit is a good source of copper. As a constituent of many enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for structure and tissue repair) in the body. Several copper-containing enzymes also contribute to defending the body against free radicals.

Zinc

The plain yogurt is a good source of zinc for women, but only one source in humans because of its higher needs in this mineral. Zinc is involved in immune responses including, manufacturing genetic material, to taste perception, wound healing and fetal development. It also interacts with the thyroid and sex hormones and insulin.

Pantothenic cide

The plain yogurt is a good source of pantothenic acid (vitamin B5), while the fruit yogurt is a source. Pantothenic acid is a key coenzyme in the energy use of the food we eat. It also participates in several steps of the synthesis of steroid hormones, neurotransmitters and hemoglobin.

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