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Calcium
Sources, Inhibitors,
and Requirements
By Thomas Stearns Lee, NMD
Calcium is an important mineral for bones, teeth,
and metabolism. Here are some useful tables and lists that
show what foods are good sources of calcium. Also shown are
what factors are inhibitors of calcium assimilation, and particular
times when the body requires more calcium. Finally, we list
some protein sources that contain significant amounts of calcium.
Calcium Sources
|
Food |
Calcium in Milligrams (mg) |
|
Hijiki |
1,400 |
|
Wakame |
1,300 |
|
Kelp |
1,099 |
|
Kombu |
800 |
|
Brick cheese |
682 |
|
Dried wheat or barley grass |
514 |
|
Sardines |
443 |
|
Agar-agar |
400 |
|
Nori |
260 |
|
Almonds |
233 |
|
Amaranth grain |
222 |
|
Hazelnuts |
209 |
|
Parsley |
203 |
|
Turnip greens |
191 |
|
Brazil nuts |
186 |
|
Sunflower seeds |
174 |
|
Watercress |
151 |
|
Garbanzo beans |
150 |
|
Quinoa |
141 |
|
Black beans |
135 |
|
Pistachios |
135 |
|
Pinto beans |
135 |
|
Kale |
134 |
|
Spirulina |
131 |
|
Yogurt |
121 |
|
Milk |
119 |
|
Collard greens |
117 |
|
Sesame seeds |
110 |
|
Chinese cabbage |
106 |
Calcium Inhibitors
-
Coffee, soft drinks, and diuretics.
-
Excesses of protein, especially meat.
-
Refined sugar or too much of any concentrated
sweetener or sweet-flavored food.
-
Alcohol, marijuana, and cigarettes.
-
Too little or too much exercise.
-
Excess salt.
-
The Solanum genus of vegetables. (Tomatoes,
potatoes, eggplant, and bell peppers contain the calcium inhibitor
solanine.)
Times of Increased Calcium Requirements
-
During periods of growth in childhood and
adolescence.
-
During pregnancy and lactation.
-
During old age: Older people assimilate less
calcium.
-
During rapid mental/spiritual growth.
-
Women have greater needs after menopause.
-
In the presence of heart and vascular disease,
including hypertension (high blood pressure).
-
Bone disorders, including bone deterioration,
easily fractured bones, arthritis, and tooth-and-gum problems,
including pyorrhea.
-
Most nervous system disorders.
Protein Sources That Include Calcium
|
Source |
mg |
|
Tofu |
100 |
|
Walnuts |
99 |
|
Okra |
82 |
|
Salmon |
79 |
|
Cottage cheese |
60 |
|
Eggs |
56 |
|
Brown rice |
33 |
|
Bluefish |
23 |
|
Halibut |
13 |
|
Chicken |
11 |
|
Ground beef |
10 |
|
Mackerel |
5 |
What About Taking Coral Calcium?
We are often asked about the advisability of taking coral
calcium, so we are offering up the following position statement.
Coral calcium is a natural and bioavailable form of calcium.
But there are other forms of this vital nutrient that are just as
effective, more affordable, and do not involve the destruction of an
endangered natural resource like a living coral reef. At
NaturoDoc, we don't recommend using many wonderful natural products
because they are endangered in this crowded modern world.
Tiger's bone, bear gall, and rhinocerous horn are examples of
powerful substances that can be replaced with more sustainable
products. Likewise, calcium from herbal and oyster shell sources can be
just as useful as coral calcium.
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