Guest Post–How Much Calcium Do I Need?

I am really excited about this post!  When I read it on Team Giles – immediately contacted Lauren and asked her if I could repost it.

I think a huge challenge with being dairy free is getting enough calcium in our diets. I know it’s something I struggle with on a daily basis  - So I found this post really interesting…  Enjoy!

Ps.  Make sure to check out Laurens Blog  - she’s a gorgeous gal with lots of great posts about many different topics.  I especially like her weekend inspirations – always great for a post for the weekend!

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I’m Lauren, a 20-something {and holding onto those 20′s… as the end is near} girl, living in Houston, Texas with my awesome husband and hilarious little Yorkshire terrier.

I’m maintaining a 125lbs weight-loss (note from Jessica – How amazing is she??) . I'm a vegetarian, runner, zumba lover, bootcamp instructor, yoga fan, wanna-be fashionista, list-maker and mega green tea drinker. Thanks for reading my post and feel free to contact me at Lauren@TeamGiles.com, I’d love to hear from you!

How Much Calcium Do I Need?

I don’t know why, but lately I’ve been craving cheese. Just in the past couple of days. Um, weird. Maybe my body is begging for some kind of nutrients that I’ve been lacking. So I got busy, as in googled the benefits of cheese…

I found this below from WHFoods:

Health Benefits

Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS

In recent studies, calcium has been shown to:

• Help protect colon cells from cancer-causing chemicals
• Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis
• Help prevent migraine headaches in those who suffer from them
• Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle

Calcium is best known for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. One ounce of low-fat mozzarella cheese provides 18.3% of the daily value for calcium along with 13.1% of the DV for phosphorus.(Please note that the low-fat mozzarella cited throughout this article is not the only type of low-fat cheese that we recommend. We just chose it as an example of a low-fat cheese so that we can highlight this food’s nutritional attributes.)

Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilizes complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available. As a result, when dietary intake of calcium is too low to maintain adequate blood levels of calcium, calcium stores are drawn out of the bones to maintain normal blood concentrations. If a person’s diet does not supply adequate calcium, this situation can result in osteoporosis after many years.

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Ok, so maybe I’m lacking calcium? So I found a list of foods that are high in calcium…

• Collard Greens - one cup of cooked collard greens has 266 mg calcium.
  • Collard Greens and Tomatoes
  • Sautéed Collard Greens
• Sardines - each single sardine has 92 mg calcium.
  • Catanian Stuffed Sardines
  • Grilled Whole Sardines with Thai Barbecue Rub
• Green Peas - one cup of green peas has 94 mg calcium.
  • Couscous with Peas
  • Peas and Corn
• Baked Beans - one cup of baked beans has 154 mg calcium.
  • Baked Beans – - Fagioli Stufati
  • Boston Baked Beans
• Goat Milk - some people find that goats’ milk is easier to digest. One cup of goats’ milk has 327 mg calcium.If you like goats’ milk, you will love cheese made from goats’ milk. There are many delicious varieties and the dry forms of goat cheese contain about 200 mg calcium per ounce.
  • Goat Cheese Stuffed Chicken Breasts
  • Sun Dried Tomato and Goat Cheese Bean Dip
• Canned Salmon - three ounces of canned salmon contain 181 mg calcium. Salmon also is an excellent source of omega-3 fatty acids.
  • Salmon Patties
  • Aloha Salmon
• Oranges - one cup of orange sections will give you 72 mg calcium and lots of vitamin C as well.
  • Lentils with Oranges
  • Halibut Steak with Oranges
• Kale - this delicious green has 92 mg calcium per cup of chopped leaves.

• Low Fat Tomato, Kale and White Bean Soup
• Sauteed Greens

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First of all, I don’t even know what Collard Greens are? No way on the Sardines or Salmon. So thankfully I’m good with the Green Peas, Baked Beans, Oranges and Kale… and of course I love goat cheese. Then all this got me thinking, “How much Calcium do we need daily, anyway?“

I found a nifty calculator at Healthy Food Guide (and I looked up some others to double check the answer)…

According to this website and a bunch others, I should be getting roughly 1,000mg a day of Calcium. That’s something I’ve never really paid attention to before… do you?

On the website Healthy Food Guide, they had another list of foods high in calcium…

Perhaps I should pay a little more attention to ALL my nutritional needs, ya know.

In the lists above, what is what of your favorite foods?

 

Thanks again Lauren for a fantastic post!!

The Great Calcium Debate Part #1

 

So lately I have been a bit concerned about my calcium intake considering I am dairy free.

I know quite a few of you are in the same boat.   So I have been scouring the internet as well as put a plea out on twitter for some advice and I got a few responses, and found a few good websites.

Up first Char from Char’s Kitchen. 

please note – these are all personal opinions, based on personal research.  What works for one person, might not work for the rest.

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Drink your milk! Eat your yogurt. Don't you want to grow up big and strong? You need dairy for calcium.

I'm quite confident that all of you have heard the above statements many times in your life. As a vegan I am constantly receiving questions about my calcium sources, as well as how I make sure to get enough.

....here's some food for thought. Ever notice that North America and the UK are the highest consumers of dairy? And then did you notice that we also have the highest rates of osteoporosis? If we're consuming so much calcium, then why are we lacking it in our bones?

Acidic vs. Alkaline

Our bodies try to remain in an alkaline state, but it makes it hard for them when we consistently consume highly acidic foods. Which foods are alkaline? All fruits and vegetables (the acid in oranges/ pineapple/ etc. does not create an acidic environment in the body). Nuts, seeds, and grains are slightly acidic, and are best eaten in moderation. Which foods are highly acidic? Meat, dairy, sugar, alcohol, caffeine, and processed foods.

Quality, not quantity.

Where you get your calcium from is more important than how much you consume.
About two years ago, I let my health fall to the wayside. Though I was eating a vegan diet, it was not a healthy vegan diet. It lacked fruits and veggies, and I consumed a lot of processed foods and coffee. I was sick all of the time, and constantly had foot cramps and stomach cramps. After ending up with a painful Charlie Horse in my backside that left me quite crippled for days, I learned I was calcium-deficient. At the time, I started to take a calcium supplement. As well, I was practically eating Tums throughout each day. In total, I was probably consuming about 3-4 days worth of calcium each day. And guess what? It didn't help. Because it wasn't the calcium my body could use.

Milk contains a lot of calcium...but your body can't absorb it. Because of its high protein content, as well as the acidic environment it creates in the body, milk actually leaches calcium from your bones. When we consume dairy, our bodies become acidic. In order to neutralize its ph balance, the body will pull calcium from the bones. When we choose to opt for alkaline foods as opposed to acidic, we don't need to worry about counting how much calcium we are consuming, because our bodies don't lose any of it.

So what do I do now that is different? I cut back on caffeine (though I enjoy the occasional chocolate treats and Americanos), and I consume a diet of mostly fruits and veggies. Tossing spinach into my fruit smoothies helps to up my calcium intake, and I also enjoy a lot of steamed brussel sprouts and broccoli, as well as kale salads. Making sure to get your greens is key, as well as sticking to alkaline foods and minimal acidic foods.

This does not mean all or nothing.
I'd be lying if I didn't admit that I enjoy a vegan cupcake made with white flour and sugar, or a chocolate bar, or a soy latte with extra espresso here and there. But these are indulgences, and I make sure to focus on what my body needs. As long as you're eating right MOST of the time...you can afford to be a little naughty the rest of the time ;)

For more information on this topic, I highly recommend the following books:
The China Study by T. Colin Campbell
The Thrive Diet by Brendan Brazier

Cheers to health!
peace, love, food <3
Char, xo