Difference between revisions of "Calcium"
(→Vegan sources of Calcium) |
|||
| Line 5: | Line 5: | ||
You’ve been hearing about calcium and bone health forever -- but did you know that [[magnesium]] and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.In fact, new research shows that Americans need far more magnesium than the current RDI -- and that you should really be consuming twice as much magnesium as calcium for optimal health. A proven protector against [[Colon Cancer]], this mineral is integral for maintaining the health of bones and teeth, blood clotting, and cellular metabolism. Excellent sources include: nuts and seeds, carrot juice, dark green vegetables, salmon and sardines.Milk is rich in calcium and when there are high amounts of calcium in the body, it inhibits the release of a hormone called Calcitriol, which is responsible for storing fat in the body ([[obesity]]) | You’ve been hearing about calcium and bone health forever -- but did you know that [[magnesium]] and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.In fact, new research shows that Americans need far more magnesium than the current RDI -- and that you should really be consuming twice as much magnesium as calcium for optimal health. A proven protector against [[Colon Cancer]], this mineral is integral for maintaining the health of bones and teeth, blood clotting, and cellular metabolism. Excellent sources include: nuts and seeds, carrot juice, dark green vegetables, salmon and sardines.Milk is rich in calcium and when there are high amounts of calcium in the body, it inhibits the release of a hormone called Calcitriol, which is responsible for storing fat in the body ([[obesity]]) | ||
==Vegan sources of Calcium== | ==Vegan sources of Calcium== | ||
| + | Unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health. | ||
| + | |||
*Kale (1 cup contains 180 mg) | *Kale (1 cup contains 180 mg) | ||
*Collard Greens (1 cup contains over 350 mg) | *Collard Greens (1 cup contains over 350 mg) | ||
Revision as of 13:05, 2 February 2012
See also : Osteoporosis
Special Precautions of Calcium
- Proper Calcium Mineralization depends upon Vitamin D3 and Vitamin K2 : Calcium belongs in our bones, not in our blood. When our vitamin K2 levels are low, calcium collects in our blood and can lead to calcification in our arteries.
The benefits of Calcium are
You’ve been hearing about calcium and bone health forever -- but did you know that magnesium and calcium are like conjoined twins? Calcium can’t even be absorbed unless magnesium is present. Without it, calcium is much less effective in maintaining your bones and regulating your nerve and muscle tone.In fact, new research shows that Americans need far more magnesium than the current RDI -- and that you should really be consuming twice as much magnesium as calcium for optimal health. A proven protector against Colon Cancer, this mineral is integral for maintaining the health of bones and teeth, blood clotting, and cellular metabolism. Excellent sources include: nuts and seeds, carrot juice, dark green vegetables, salmon and sardines.Milk is rich in calcium and when there are high amounts of calcium in the body, it inhibits the release of a hormone called Calcitriol, which is responsible for storing fat in the body (obesity)
Vegan sources of Calcium
Unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health.
- Kale (1 cup contains 180 mg)
- Collard Greens (1 cup contains over 350 mg)
- Blackstrap Molasses (2 tablespoons contains 400 mg)
- Tempeh (1 cup contains 215 mg)
- Turnip Greens (1 cup contains 250 mg)
- Fortified non-dairy milk (1 cup contains 200-300 mg)
- Hemp milk (1 cup contains 460 mg)
- Fortified orange juice (1 cup contains 300 mg)
- Tahini (2 tablespoons contains 130 mg)
- Almond butter (2 tablespoons contains 85 mg)
- Great northern beans (1 cup contains 120 mg)
- Soybeans (1 cup contains 175 mg)
- Broccoli (1 cup contains 95 mg)
- Raw fennel (1 medium bulb contains 115 mg)
- Blackberries (1 cup contains 40 mg)
- Black Currants (1 cup contains 62 mg)
- Oranges (1 orange contains between 50 and 60 mg)
- Dried apricots (1/2 cup contains 35 mg)
- Figs (1/2 cup contains 120 mg)
- Dates (1/2 cup contains 35 mg)
- Artichoke (1 medium artichoke contains 55 mg)
- Roasted sesame seeds (1 oz. contains 35 mg)
- Adzuki beans (1 cup contains 65 mg)
- Navy beans (1 cup contains 125 mg)
- Amaranth (1 cup contains 275 mg)
