Calcium is an essential mineral for bone health, muscle contractions and so much more. Again, I recommend whole food sources of calcium over inorganic forms in supplements due to the risk of calcification of the arteries due to excess calcium intake.

Just check out the work of Dr Agatson, an ER physician who studied arterial calcification in heart attack patients. Most of them had normal cholesterol and triglyceride levels but what they also had were high arterial calcification scores. So you may want to rethink your “safe and effective” inorganic calcium supplements.

And for all the dairy lovers out there; which country has one of the highest dairy intakes in the world? Yep the U.S. And which country has one of the highest rates of osteoporosis? You guessed it again; the U.S. So, do you really still think dairy is the key to strong bones?

Muscle Release yoga, only found right here at HealthConscious.us can actually help build and maintain strong bones through easy weight bearing yoga positions that require NO flexibility. Also, as you release muscle tension, you also stop the leeching of calcium from your bones to perform muscle contractions of tight muscles. Muscle knots are tight muscles which are partially contracted all day that are using calcium to maintain contractions even when you’re not really using them.

So Check out Muscle Release on the home page and memberships tab to help include weight bearing exercise on your bones to stimulate bone mineralization, and maintain strong bones through whatever age! And look for more food sources of calcium to come. Remember: Get the Facts, Not Fads at HealthConscious.us

Food Sources of Calcium
Note: Some of the foods listed are clearly not great sources of Calcium but are included to give perspective and set the record straight on the Calcium content in “super foods” as well as conventional staples like dairy products relative to other foods.

RDA for adults ages 19-50 is 1000mg

Food
Hijiki
Yogurt- plain
Sardines
*Milk
Almonds
Wheatgrass Dried Extract
Wakame
Kale
Paneer; Indian cheese
Parsley
Baby Spinach
Cottage cheese
Black Beans
Figs, raw
Sunflower seeds
Wheatgrass Juice
Amount
50g (about 2 oz) dried seaweed
1 cup (8oz)
3 oz Atlantic, in oil, drained with bone
1 cup whole organic milk
1/2 cup (50g)
3 Tbsp (45g) Dried Wheatgrass powder
50g (about 2 oz) dried seaweed
1 cup chopped cooked and drained
3 oz (92g)
1 cup fresh chopped
3 oz (85g) about 3 cups
1/2 cup (113g)
1 cup (172g) boiled ndb/nal #1605
4 oz (128g)
46g or about 1.6oz or 1/4 cup
90 ml or 3 oz fresh juice
mg Calcium
500
415
324
276
192
150
133
94
92
83
80
70
46
45
36
21
% Daily Value
50
42
32
28
20
13
10
9
9
8
8
7
4
4
2
1

*Milk & Dairy: Read the paragraph above concerning dairy intake and its association with “strong bones.” As a grandson of an organic dairy farmer, who was farming from dusk til’ dawn well into his 70s might i add, I do support whole organic milk in moderation meaning a few times a week.

Raw unpasteurized milk does indeed come in its most original form with probiotics and other live enzymes to help aid in its digestion but I am not formally recommending its intake to anyone due to the extremely litigious society we live in. (insert smiley face here) However I do drink Organic whole milk from local farmers on a weekly basis. I may not drink 3 cups a day or even have it every single day but I have found it can be beneficial when used a few times a week and in cooking. I also eat organic yogurt regularly, almost everyday as a good source of protein and probiotics as well as some vitamins and minerals like Calcium.

From a TCM and Ayurvedic perspective, Milk and dairy products can be very mucous producing and dampening which can aggravate someone who is already suffering from excess dampness which is almost everyone in the U.S. with all the rich, processed and sweet foods we enjoy on a daily basis.

Sources

“Healing with Whole Foods” by Paul Pitchford

“Supplements Exposed” by Dr Brian Clemente

“Wheatgrass Nature’s Finest Medicine: The Complete Guide to Using Grass Foods & Juices to Revitalise Your Health” by Steve Meyerowitz

Great site for Nutrition Facts from the USDA website
https://ndb.nal.usda.gov/ndb/

Great site for Nutrition Facts & an inflammatory rating for each food individually
nutritiondata.self.com

Office of Dietary Supplements Fact Sheet on Calcium
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Nutritional Analysis of Wheatgrass Powder:
https://www.eatthismuch.com/food/view/wheatgrass-powder,129497/

Dr Agatson and Arterial Calcification
http://www.everydayhealth.com/high-cholesterol/symptoms/test-diagnose-prevent-heart-attack/


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