Cowless Calcium

By Anne Kraskin, B.A., E.C.E., R.N.C.

Advertisers would have us believe that we need to consume dairy products to meet our daily calcium requirements. Actually, a large portion of our global population doesn't use dairy products as a source of calcium. They rely instead on plants. Many people are not aware that calcium is available throughout our food supply. Practically every food has a minute amount, while certain foods have significant amounts of calcium. Studies have revealed the amount of calcium absorbed from plant sources is greater than that absorbed from milk.

Many of the foods you currently eat are rich sources of calcium. The most noteworthy fruits and vegetables are oranges, apricots, pears, raisins, dates, prunes, dried figs, broccoli, okra, sweet potatoes and most dark green leafy vegetables such as kale, collard greens, dandelion greens and bok choy. Calcium is significant in Brazil nuts, hazelnuts, chestnuts, filberts, sesame seeds, tahini (sesame seed paste), sunflower seeds and pumpkin seeds. Among fish and seafood, salmon (with bones), sardines, mackerel, flounder and shrimp are the best choices, followed by clams and oysters. Amaranth, quinoa, oats and barley are good calcium sources along with beans, peas, soy products, seaweeds, sprouts and blackstrap molasses. Alfalfa, cayenne, chamomile, kelp, lemongrass, paprika, parsley and peppermint are among the numerous herbs containing calcium.

Some foods that are high in calcium are also high in oxalic acid, which interferes with calcium absorption. When these two substances bind in the intestines, the insoluble salts that are formed can't be assimilated. Foods high in calcium and oxalic acid include spinach, rhubarb, almonds, cashews, beet and turnip greens. Some of the calcium in high oxalate vegetables can be released by adding a teaspoon of lemon juice or vinegar to the cooking liquid. It is still preferable to avoid inhibiting calcium absorption by not overindulging in foods with a high oxalic content.

Antacids are not an appropriate source of calcium. The stomach acid required in the breakdown of calcium for ultimate absorption can be neutralized by the antacids.

How much calcium do certain foods contain?

That's not always easy to determine. In my research, three separate charts each revealed different amounts of calcium in certain foods. For instance, 1/4 cup of almonds may have from 83, 94, or 120 mg. of calcium; and 3 1/2 ounces of canned salmon with bones may have from 141, 181, or 191 mg. of calcium. When comparing two or more charts, base the calculation of yourdaily calcium intake on the lowest figure of calcium content of any particular food. In that way, you won't be overestimating your actual calcium consumption.

How much calcium do you need?

Different tables of daily calcium requirements also show variation. There are individual needs to consider as well. Studies indicate that only 20-30% of the calcium we ingest actually gets absorbed. Ranges of suggested daily intake include: under 6 months, 250-400 mg; 6-12 months, 400-600 mg; 1-3 years, 500-800 mg; 4-10 years, 600-800 mg; 11-24 years, 700-1200 mg; 25 years +, 800-1200 mg; pregnant and lactating women, 1200-1500 mg.

To bridge any gap between actual and recommended intake, you may wish to take calcium supplements. Choose one that has calcium, magnesium and vitamin D included. Magnesium is needed to keep calcium in solution while vitamin D helps absorption. Lactose intolerant people should beware that lactose may be used as filler in some supplements.

Avoid calcium robbers

As important as it is to consume calcium rich foods, it's also important to avoid certain substances that block calcium absorption, or rob calcium from our bones. Caffeine, salt, excessive protein and phosphoric acid (found for instance in soft drinks and processed meats) can contribute to calcium loss through urine. Smoking and high fat intake can inhibit calcium absorption, while alcohol can leach calcium out of the bones. Since our needs for this mineral are so high, it's important to be conscientious about calcium. If you would like to learn more about cowless calcium, I can be reached at 758-6202. Anne Kraskin is a Registered Nutritional Consultant who operates her own practice in Nanaimo.

Sources: The Cure is Within, By David Rowland Ph.D., Bone Builders, by Edita M. Kaye, Calcium and Vegan Diets, by Elizabeth Conrey; Alternate Calcium Sources, by Zoltan Rona, M.D. M.Sc.; Prescription for Nutritional Healing, by James F. Baich, M.D. and Phyllis A. Balch, C.N.C., Becoming Vegetarian, by Vesanto Melina, B.David and V. Harrison.