Friday, August 24, 2012

Where will I get my Calcium?

Calcium is only one of many important minerals, although we don’t often hear “where will I get my potassium”, do we?  This overly high concern for “getting enough calcium” likely comes from catchy commercials for milk and cheese, or what we read in magazines.

Lets begin with ways calcium is lost from our bodies, (stop the leak so to speak), before we worry about getting enough.

  • Caffeine: Coffee, pop, teas containing caffeine causes increased calcium lost
  • Refined Sugar: Usable calcium absorption decreases substantially when digested with sugar
  • Phosphorus: High levels can lead to leaching calcium from the bones to keep the proper ratio. High levels are found in meat, grains and pop.
  • Salt: Increases excretion of calcium
  • Fiber: Can affect mineral absorption
  • Vitamin D: Needed for bone formation

Some Myths to Keep in Mind!

  1. Milk is good for everyone: Milk is one of the top food allergens! Any one of the 25 proteins contained in milk may induce allergic reactions. Lactase is the enzyme need to breakdown the milk protein, and most of us stop manufacturing this enzyme early in life. Common symptoms of lactose intolerance are bloating, gas, and abdominal cramping or diarrhea.
  2. Dairy products prevent osteoporosis: During the process of pasteurization milk may lose up to 50% of its available calcium. In order for proper transportation and absorption fat, naturally found in milk before processing, is necessary. This means low fat or skim milk can make calcium unavailable.
  3. Calcium Supplements: You must work on the above factors (stop the leak) and then consider absorption rates. Here are some tips;
    1. Best absorbed calcium: Calcium citrate, Calcium gluconate, Calcium hydroxapetite
    2. Choose a formula of calcium combined with other minerals to keep the balance

Non-Dairy Sources for Calcium!

Compare these to 1 cup of whole cow’s milk, which contains 288 mg of calcium:

Nut Milk:
  • Made from 2 oz of sesame seeds and 2 oz of almonds yields 712mg calcium
  • Made from 2 oz of sesame seeds and 2 tbsp of  Barbados molasses yields 940mg calcium
  • Nut milk: Calcium has not been heated or cooked, highly absorbable, easily digested!!
Nuts:
  • Almonds, hazelnuts, sesame seeds, sunflower seeds, walnuts, nut milk or butters
Vegetables ½ cup portions:
  • Lamb’s quarters (232mg), Collard greens (74mg), Turnip Greens (53mg), Kale (47mg)
Molasses:
  • Blackstrap (137mg), Barbados (49mg)

Beans and Rice: 1 cup portions (23mg-460mg)
  • Brown, Chickpeas, kidney, navy, pinto, soy and tofu (traditionally prepared!!), wild rice,

Seaweed: 3 ½ oz portions
  • Agar (54mg), Irish moss (72mg), Kelp (68mg), Wakame (150mg)


Take in a variety of fresh vegetables, whole grains, seeds and nuts, fresh fruits, low protein and low fat healthy diet for a healthy balanced intake of calcium and other essential minerals.

2 comments:

sabrina john said...

Lactase is the enzyme need to breakdown the milk protein, and most of us stop manufacturing this enzyme early https://www.rx247.net in life. Common symptoms of lactose intolerance are bloating, gas, and abdominal cramping or diarrhea.

Freida Bowlby said...

It is very important to take such foods which make your body healthy by providing you required nutrition for your mental and body growth. Calcium is one of the best minerals for making strong your bones. You explain very comprehensively its availability in different foods. Kinesio tape