What about calcium? I could obtain enough protein from a plant-based diet, but can we get enough calcium from a plant-based diet?
It seems difficult unless you include dairy products or seafood.
In that case, we may have to include fish as in Ma Go Wa Ya Sa Shi I.
Well, David Sinclair isn’t a vegan either, after all. He seems to eat fish and occasionally chicken. He doesn’t say we shouldn’t eat any animal products, he says we should reduce the amount.
If we include fish, we can get most nutrients that are hard to get from plants.
One option I have from the plant-based option is to include Niboshi, dried small sardine. It has 2900mg of calcium per 100g. So, having 30g of Niboshi, we can get 870mg of calcium, which is enough for the day.
I sometimes put Niboshi in miso soup as Dashi.
If you put seaweed and dried shiitake, too, you can get a lot of magnesium, and vitamin D, both of which help absorb calcium.
If you can’t get hold of Niboshi in your country, you can always eat other fish. If you pressure steam fish, you can make it very soft so that you can eat the borns, as well, making it richer in calcium. You can also get other nutrients such as vitamin B12 and Omega 3 fatty acid from fish, therefore, from a nutritional point of view, it is good to include fish in your diet.
When you eat fish, it is better to choose small fish such as sardines from the viewpoint of Ichibutsu Zentaishoku.
What is Ichibutsu Zentaishoku? Watch this.
The Ikigai Diet: The Secret Japanese Diet to Health and Longevity