So you've been told to increase your calcium levels? Wondering just how to do that? Here is everything you need to know about why to take calcium, what aids or prevents its absorption, and a few great sources of calcium to add to your diet to ensure you get the Recommended Daily Intake of Calcium 800-1200mg daily:
Calcium’s Major Functions in the Body
- Promotes the health of teeth and bones
- Aids in blood clotting
- Strengthens nervous system
- Aids in heart rhythm
- Helps in muscle function
- Normalizes metabolism
- Activates some enzymes
Enemies of Calcium Absorption
- Aspirin
- Chocolate
- Mineral Oil
- Oxalic Acid (some green leafy vegetables such as spinach)
- Phytic Acid (found in bran and seeds)
- Stress
- Tetracyclines (antibiotics)
Complementary Nutrients
- Vitamins A, C, D & F
- Iron
- Magnesium
- Phosphorus
- Manganese
- Amino Acid Lysine
- Exercise!!!
Best Food Sources
- Sesame Seeds
- Figs (esp. dried)
- Almonds
- Beet Greens
- Agar, Irish, Moss,
- Watercress
- Broccoli
- Seaweed
- Dulse, and Kelp
- Turnip Greens
Other Good Sources
- Apple
- Swiss Chard
- Banana
- Watercress
- Dates
- Fennel
- Peach
- Kale
- Pear
- Parsley
- Prunes
- Spinach
- Raisins
- Legumes
- Citrus Peel
- Lima Beans,
- Squash
- Mung Beans,
- Pumpkin
- Pinto Beans,
- Yellow Squash
- Soybeans,
- Scallop
- Red Beans
- Zucchini
- White Beans,
- Brazil Nuts
- Garbanzos,
- Filberts
- Lentils, and Split Peas
- Tofu
- Amaranth
- Miso
- Barley
- Buckwheat
- Brown Rice
- Artichokes
- Millet
- Brussel Sprouts
- Oats
- Cabbage(s)
- Rye
- Celery
- Rice Bran
- Wheat Bran
*Oxalic acid is concentrated in beet greens, spinach, rhubarb, and Swiss chard, but maybe counter-balanced by their calcium content
*Phytic acid is in wheat and other glutinous grains. Again maybe counterbalanced by the calcium content of whole grain
