Calcium - Are you getting enough?
As we age, our bones leach calcium.
We are taught that milk contains calcium, but the calcium found in milk is actually very difficult to absorb ... and here's why:
· According to Frank A. Oski, MD, former physician-in-chief at John Hopkins Children's Hospital, "Only foods with a calcium-to-phosphorus ratio of 2:1 or better should be used as a primary source of calcium". The
ratio of calcium to phosphorus in cow's milk is 1:1. This ratio causes
the phosphorus to combine with the calcium in the digestive tract,
preventing the absorption of calcium.
· Also,
the process of pasteurization causes casein (the main milk protein) to
attach to the calcium, forming indigestible calcium caseinate, which
cannot be absorbed or utilized by the human body.
You would think that supplementation is the solution - right? Wrong.
Calcium
is one of the most challenging minerals to absorb when taking
supplements. As a registered nutritionist, I rarely recommend calcium
supplementation.
The
best way to absorb calcium is by eating whole foods that are high in
calcium ... or by drinking herbal tea also high in calcium.
Did you know that red raspberry leaf, red clover and stinging nettle leaves are high in calcium?
Infusion
is the best way to ensure you are getting the maximum amount of calcium
available in your herbal teas. An infused cup of stinging nettle tea
contains approximately 500 mg of calcium, according to Susun Weed,
herbalist and author.
To
infuse tea, add loose herbs or a tea bag to a tea pot with a lid (a
glass mason jar works as well) and pour hot water over the herbs or tea
bag. Place the lid on the tea pot or Mason jar and steep for 20 - 40
minutes. Voila ... infused tea.
There are also many foods that are high in calcium, they are:
Almonds Brazil nuts Beet greens Broccoli Chard Collards Kale Kidney beans Okra Parsley Parsnips Raisins
Sea vegetables Sesame seeds Walnuts
Calcium absorption is also dependent on: protein, magnesium, phosphorous, and vitamin D.
Certain
foods and medications inhibit the absorption of calcium, they include:
excessive intake of oxalates and phytates (found in spinach and
unleavened whole wheat products), alcohol, coffee, sugar, diuretics,
tetracycline, aluminum containing antacids, and phosphates. Stress also reduces the absorption of calcium.
You can see that absorbing calcium is complex, however, not impossible.
My
advice to get enough calcium ... drink at least one cup of infused
herbal tea each day that is known to be high in calcium, switch to
almond milk, eat lots of greens like broccoli, kale and collards, and
introduce sea vegetables into your diet (as long as you are not on
thyroid medication).
There
is a great way to grow your own herbs and leafy greens this spring with
a unique invention called Tower Garden -- Tim Blank, horticulturist,
created this brilliant system for growing fruit, vegetables and herbs.
Check out this YouTube video explaining Tim's journey with Tower Garden.
 |
| Tim Blank, developer of Tower Garden |
Wishing you good health and excellent calcium absorption,
Carol
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