Pass the Calcium, Not the Milk

Okay, so I have left you hanging long enough. So let’s talk about other, healthier ways to get your calcium.

There are many factors involved when looking at good sources of calcium. What may look impressive on a nutrient label may not always be what occurs in the body due to factors affecting absorption levels. Diet, gastrointestinal problems, stress, vitamin D deficiency and lack of exercise are just a few factors that decrease calcium absorption. Staying focused on diet; concentrated sugars, high fat foods, high protein foods, foods high in oxalic acid (i.e. beet greens, chard, spinach) and phytic acid foods (whole grains) as well as foods high phosphorus all decrease calcium absorption. This should explain why cow’s milk is not your best source of calcium. Not only is it high in fat, protein and phosphorus but it is also considered an acidifying food, which means it acidifies the blood. Acidic blood dissolves calcium from the bones. So not only is it poorly absorbed, calcium is also lost due to drinking milk. Coffee, alcohol, citrus fruits, salt and nightshade vegetables (peppers, potatoes, tomatoes, eggplant) all contribute to poor calcium absorption.

So what foods are considered good sources of calcium then? Here is a list of 5 of the highest and most absorbable non-dairy sources of calcium:

Sea Vegetables: Also known as sea weed, this super food contains up to 14 times the amount of calcium found in 1 glass of milk, especially hiziki, kelp and wakame. Sea weeds are low in fat, protein and phosphorus and high in magnesium which makes these magic weeds a highly absorbable source of calcium as well!! Along with calcium, sea weeds are packed full of vitamin A, folate and iodine which is essential for thyroid health. Some of you may have never tried sea vegetables before, nor ever had any desire to. However, they are easy to use and would be very beneficial to anyone who added this super food to their diet. Found at most health food stores and Asian markets, sea weeds could be added to your smoothie in the morning, sprinkled over any stir fry or added to the pot of any cooking grain or vegetable.

Sesame seeds: These little super seeds contain approximately 10 times more calcium than milk! Just 100 grams scores 1,160 calcium levels while 100 grams of milk is just 113. True, people often don’t eat 100 grams of sesame seeds but even if you just ate a third of this amount, you would still be getting more calcium than that inflammatory promoting glass of milk. And eating just 30 grams is so easy to do as sesame seeds can be added to any salad, stir-fry or used to jazz up some bland vegetables. Or eaten as hummus, which uses tahini: ground sesame seed butter. The only issue with sesame seeds is it too is high in fat, protein and phosphorus which make it not the most absorbable source. However, it does contain higher amounts of magnesium, which help calcium absorption. Unlike milk, these amazing seeds also contain good amounts of fiber, potassium and iron.

Almonds: Containing approximately 2 ½ times more the calcium than milk, almonds are great source of calcium. Although they too are high in fat, protein and phosphorus, almonds contain a substantial amount of magnesium, potassium, vitamin E and fiber. Also unlike milk, almonds contain healthy fats that are high in omega 6 and 9. Almonds are one of my favorite snacks and easy to add to any salad or stir fry. Also, almond milk is quite convenient for replacing that bad, hopefully now old, habit of a tall chilled glass of cows milk.

Parsley: This pretty herb contains not only double the amount of calcium as milk but is also a very absorbable form as it is low in fat, protein and phosphorus. Parsley, unfortunately mostly known for its lovely garnish abilities, is so much more as it packed full of nutrients. While being a good source of magnesium, potassium, folate and vitamin C, parsley contains copious amounts of vitamin A and K. Thrown into a smoothie, diced and added to any sauce or sprinkled over any thing really; it’s easy to get more of this amazing herb into your diet.

Kale: Just one more reason we should all be eating more of this super food, kale contains almost double the amount of calcium as milk. Another highly absorbable form due to its low fat, protein and phosphorus content, kale is jam packed full of nutrients as well. Kale is another great source of vitamin A and K as well as folate, potassium and vitamin C. Added to a smoothie or stir-fry or just steamed and sprinkled with olive oil and sesame seeds, there are plenty of ways to get this super food into your diet.

So now that you all know that there is life after cows milk, hopefully your transition to this healthier lifestyle will be a little easier. However, the main point to remember in all of this is that every nutrient; vitamin, mineral or macronutrient, depends not entirely on the source but more so on the ability of our digestive track. To assure optimal absorption of anything we ingest, our digestive systems must be functioning properly. Unfortunately statistics say otherwise for many of us.

Obtaining optimal digestive health: hmmm, I am sensing a new future preach:)