Archive for the ‘Calcium Deficiency’ Category

Calcium and Milk: The pros and cons

Wednesday, March 11th, 2015

There is some debate in the nutrition world over the benefits of dairy products. Many nutritionists believe that consuming milk and dairy products will help prevent osteoporosis. On the other hand, some believe that eating a lot of dairy will do little to prevent bone loss and fractures and may actually contribute to other health problems.

One thing, however, is certain: milk and other dairy products contain a lot of calcium in a highly absorbable form. Dairy products are a quick and easy way to get calcium in your diet, one you may already be enjoying on a regular basis. But you should also be aware of the potential downsides.

  • Dairy products are often high in saturated fat. A diet high in saturated fat increases the risk of heart disease. To limit your saturated fat intake, choose low-fat or non-fat versions of your favorite dairy foods. Switch out your 2% milk for 1%, and once you adjust to that, try skim milk. You can also find many reduced-fat cheeses, low-fat ice cream and frozen yogurt, and healthy butter substitutes. Some taste better than others, so shop around.
  • Most milk contains high levels of estrogen. Some studies show a possible link between the natural estrogens found in milk and breast, prostate, and testicular cancer, which rely on sex hormones to grow. Part of the problem is modern dairy practices, where the cows are continuously pregnant and milked over 300 days per year. The more pregnant the cow, the higher the hormones in the milk. Despite being labeled “hormone-free” organic milk can still be high in natural hormones. To reduce your exposure, stick to skim milk. Because the hormones are found in the milk fat, skim milk has a much lower level.
  • Many people are lactose intolerant, meaning they are unable to digest lactose, a sugar found in milk and milk products. Symptoms range from mild to severe, and include cramping, bloating, gas, and diarrhea. Beyond the discomfort it causes, lactose intolerance can also interfere with calcium absorption from dairy. Certain groups are much more likely to have lactose intolerance: 90 percent of Asians, 70 percent of blacks and Native Americans, and 50 percent of Hispanics are lactose intolerant, compared to about 15 percent of Caucasians.

Calcium rich foods

Tuesday, March 10th, 2015

Calcium is a key nutrient for your body to stay strong and healthy. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. It is also an essential building block for lifelong bone health in both men and women. While the amount you need depends on various factors, everyone can benefit from eating calcium-rich foods, limiting foods that deplete calcium, and getting enough magnesium and vitamins D and K-nutrients that help calcium do its job.

Good food sources of calcium

  • Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
  • Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
  • Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.
  • Herbs and spices: For a small but tasty calcium boost, flavor your food with basil, thyme, dill weed, cinnamon, peppermint leaves, garlic, oregano, rosemary, and parsley.
  • Other foods: More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables. And don’t forget about calcium-fortified foods such as cereals and orange juice.

Calcium content in food

Food Serving

Calcium (mg)

Skim, 1 or 2% milk

1 cup

285-306

Low-fat fruit yogurt

8 oz.

345

Swiss cheese

1 oz.

224

Canned sardines

4 oz.

325

Collards (boiled)

1 cup

358

Figs (medium, dried)

10

269

Orange juice (calcium-fortified)

1 cup

270

Tofu

1/2 cup

258

Soybeans

1 cup

175

Oatmeal (instant)

1 packet

163

White beans

1 cup

161

Canned salmon

3 oz.

181

Firm tofu

¼ block

163

Cooked spinach

1 cup

245

Warning Sings of Calcium Deficiency

Wednesday, February 25th, 2015

You’ll find as a list of calcium deficiency symptoms:

  • Muscle aches & cramps
  • Tooth Decay
  • Weak or deformed bones
  • brittle nails & dry skin
  • Kidney stones
  • PMS
  • Miscarriages
  • Osteoporosis, etc.
  • But did you know that calcium deficiency could also lead to:
  • Cancer;
  • Heart Disease;
  • Allergies;
  • Chronic Arthritis;
  • Headaches;
  • Common Colds, Flu, Infections;
  • Infertility;
  • Low pH, Acidic Saliva/Urine.