CALCIUM SOURCES AND COMMENTS

If you are worried about osteoporosis or bone loss, (and you should be, male/female, old/young), you might consider why you are LOSING calcium so fast. Bone cells need nutrition. They will not grow from junk food and soft drinks. High protein diets don't help either. The Department of Agriculture says that the average American diet has 2 to 2 1/2 times the protein required for good health. Studies from the Medical Tribune and the Journal of Clinical Nutrition conclusively show that by age 65 meat eaters have double the bone loss and bone deterioration of vegetarians. If you are constantly eating high animal protein food, you are constantly urinating out all your free calcium before it has a chance to get into your bones. Calcium must be absorbed in a strong acid medium. Without adequate stomach acid, you will absorb less calcium from your food and supplements, causing your body to constantly leach calcium out of your bones. Feeding your mother the latest fad antacid drug is actually doing her the most incredible disservice imaginable. You are hastening your mother's path toward heart disease, Alzheimer's, and osteoporosis.

BEST SOURCES:

1. Freshly juiced CARROT JUICE ; add Parsley, Kale, Beets & chard. Add sea vegetables like dulse or kelp
2. Fresh squeezed ORANGE JUICE.

MILK & MILK PRODUCTS

Those who drink two or more glasses of milk per day have twice the risk of hip fracture..(Nurses Study at Harvard..78,000 nurses for 12 years+) Milk is under study currently, because it has a tendency to form a mucous coating on the stomach walls. This is beneficial for those with ulcers since it relieves the pain of stomach acid attacking ulcers, but this same mucous lining also has been found to harbor toxins that would normally be excreted from the body through that membrane, as well as preventing other nutrients from being absorbed by the stomach walls into the body. Milk is liquid protein, results in an acid stomach which must be neutralized before it can exit the stomach. Guess what your body uses to neutralize the acid??? CALCIUM from your muscles and bones. Studies show a NET LOSS of calcium when drinking milk. Studies are being conducted concerning the benefits and detractions of various kinds of milk, such as goat's milk. Some milk products may have high fat content - read the labels. 2% milk by the way is 35% fat! (Would you call that a white lie?)

YOGURT

Around for 4000 years, yogurt adherents have made many claims about its curative powers, many of which science has proven wrong. There are as many schools of thought and argument about the powers of yogurt as there are stars in the sky. The one that most agree on is that yogurt is a good source of calcium and top-quality protein. The "rilly-biig" question IS: "Is THE CALCIUM in yogurt easily absorbed by the body?"
I think not.

Again, here we have a product that is high in calcium, and in protein, things the mainstream nutritionists say are good and necessary. PLEASE be aware that just because a product is high in something you need doesn't mean that your body will absorb and use it. Don't be taken in by those who equate protein with energy. There has never been any scientific evidence to substantiate the claim that protein has anything to do with energy. Also the idea that extra calcium is necessary in pregnancy has been disproved, and US-Canadian dietary guidelines now say that no increase in calcium intake is required for pregnant or lactating women. (Dr. Lindsay H. Allen of the University of California, Davis)
Go down through the rest of this list with a critical eye, and determine for yourself if your body can use any of these "sources" of calcium.

RICOTTA CHEESE

Used by Italians for lasagna, ravioli, and other pasta; it goes extremely well with fresh fruits and berries . It can be used as a substitute for cottage cheese. Standard Ricotta has a fat content of about 15%, but there are part-skim and nonfat Ricottas available on the market. One half cup of standard whole-milk Ricotta has about 255 mg of calcium, part skim 335 mg, non-fat is unknown.
Again; is the calcium in cheese easily absorbed?
Again I think not.

PARMESAN CHEESE

While there are dozens of domestic imitations of this cheese, the best is Parmigiano-Reggiano, imported from the Parma and Reggio Emilia region of Italy. Made from cow's milk, it is mature at 18 months and contains 31% protein and 25% fat. One ounce (28 grams) contains 333 mg of calcium.

GREEN LEAFY VEGETABLES

The list of green leafy vegetables is too long to include here, but it should include "Greens" meaning the tops of certain vegetables as well as the root or stalk. Vegetables are packed with fiber, vitamins and minerals, yet are low in fat and contain no cholesterol. To determine the calcium value, each vegetable would have to be researched.

COLLARDS

This non-heading Old World cabbage is more nutritious than its paler cousins. One cup of steamed chopped collards will yield about 30 mg of calcium.

BROCCOLI

An ancient member of the cabbage family, it a powerful source of vitamins A and C. Low in calories and sodium, a top source of minerals, easier to digest than cabbage; it's one of the most healthful vegetables known to man. BROCCOLI RABE: A looser, leafier, more pungent form, it's equally nutritious.

TOFU

Made of soybean curd, tofu comes in both soft and firm. Usually commercially curded with calcium sulfate or magnesium chloride, it can be found fresh floating in tubs of water. Not only a source of high-quality protein, but it's also loaded with iron/ phosphorus and potassium, and if curded with calcium salts (calcium sulfate, for example), it will also contain an impressive amount of calcium (the label should tell).

SOYBEANS

One of the earth's oldest and most valuable crops, the high-protein legumes are one of the richest foods known to man. One cup of cooked soybeans contains about 262 mg of calcium.

OKRA

Part asparagus and part eggplant, this "gluey" vegetable (when steamed or boiled) has been used as a soup thickener in the South. It provides hefty doses of vitamin C and enough iron and calcium to matter - 177 mg calcium in 1 cup of cooked okra.

SHELLFISH

Shellfish fall into two categories: crustaceans or legged creatures [CRABS, CRAYFISH, LOBSTER, SHRIMP] and mollusks [CLAMS, MUSSELS, OYSTERS, SCALLOPS, plus OCTOPUS and SQUID]. All are lean or moderately lean and mineral rich.

MACKEREL

Listed as an "oily" fish as opposed to "lean", mackerel contain both light and dark meat. The best are the Atlantic (Northern). Mackerel from the south sometimes contain ciguatoxins, responsible for a serious form of food poisoning. People in the know, will get only whole fish that will fit on their plate, since the larger mackerel found in the south can be cut into fillets and marketed as Atlantic. A 3 ounce serving of baked or broiled whole mackerel can yield 25 mg of calcium.

SALMON

Fresh salmon is a good source of niacin, phosphorus and potassium, and the canned, because of the soft, edible bones it contains, is a potent source of calcium. The richest in calcium is the orange-meated "chum" salmon, in which a 3 ounce serving of canned chum drained yields 212 mg calcium.

SARDINES

Sardines may be packed in olive or soybean oil, or in spring water. They are one of the best non-dairy sources of calcium known. The calcium content of 2 ounces of sardines (a generic term for Atlantic or Pacific herring, blue back, pilchards, sprats or brislings) is 216 mg for oil packed (drained), and 48 mg for skinless water packed, drained.

MOLASSES

Blackstrap molasses is the 3^rd "cut" or bottom of the barrel in producing molasses. It is believed to be the part having the highest concentrations of iron, calcium and potassium. The calcium content of 1 tablespoon of this type of molasses (as compared to "sulfured" molasses) is 176 mg.

BONE MEAL

Nutrient supplement of powdered bone meal taken to boost the amount of calcium and other bone minerals in the body. The FDA watches bone meal for lead-level amounts.

DOLOMITE

Dolomite (calcium magnesium carbonate) is extracted from limestone and marble. THINK...! Are you a plant? Can your stomach process rocks (inorganic material?) ? It's powdered, pressed into pills and sold by many health-food stores as a calcium/magnesium supplement. Some dolomite pills are contaminated with such toxic metals as arsenic, mercury, and lead. The forms of calcium and magnesium they contain isn't easily assimilated by the body and actually blocks the absorption of other minerals.

ANTACIDS

Antacids can contain many forms of calcium, some of which may not be absorbed by the body. Antacids containing aluminum may cause a calcium deficiency. The best calcium sources are natural foods. Your need for antacids is caused by your food choices, type of foods, bad combinations of foods, and stuffing yourself. Avoid overeating, slow down while eating, chew your food well, and avoid eating when under stress. Antacids that contain magnesium and alkalizers are possibly more destructive (by causing diarrhea) than helpful. They neutralize all the acid in the stomach, preventing efficient digestion and thus interfering with vitamin and mineral absorption.

FOODS CONTAINING 100 MG OR MORE OF CALCIUM

The following listing contains the amount of the particular food as presented to provide the dosage indicated. This is the RDA of 1000 mg calcium for a 150 lb. adult. READ LABELS FOR SALT AND FATS.

ITEM _____ AMT _____Mg

Corn Bread from mix 1 2 oz pc 133

Bread Crumbs, plain 1 cup 122

Pancake, Buttermilk 3 ea 4" 154

Pancake, Whole Wheat 3 ea 4" 181

Waffle, plain homemade 1 154

Waffle, blueberry frozen 2 100

Oatmeal, instant 1 pkg 163

Oatmeal, " Maple/b. s. 1 pkt 100

Blue cheese 1 oz 150

Brick cheese 1 oz 191

Camembert 1 oz 110

Cheddar 1 oz 204

Colby 1 oz 194

Cottage cheese, creamed 1 cup 126

Cottage cheese, 2% low fat 1 cup 155

Edam 1 oz 207

Feta 1 oz 140

Gouda 1 oz 198

Gruyere 1 oz 287

Limburger 1 oz 141

Montery Jack 1 oz 212

Mozzarella 1 oz 147

Mozzarella, part skim 1 oz 183

Muenster 1 oz 203

Parmesan, whole 1 oz 336

Provolone 1 oz 214

Ricotta 1 cup 509

Ricotta, part skim 1 cup 669

Romano 1 oz 302

Roquefort 1 oz 188

ITEM _____ AMT _____ Mg

Swiss 1 oz 272

Cheez Whiz 1 oz 147

Mozzarella, breaded 3 oz 355

Processed American 1 oz 174

Processed Swiss 1 oz 219

Velveeta 1 oz 154

Cream, ½ & ½ 1 cup 254

Sour Cream 1 cup 268

Whipping Cream Lite 1 cup 166

Whipping Cream, Heavy 1 cup 154

Buttermilk 1 cup 285

CalciSkim 1 cup 500

Chocolate milk 2% 1 cup 284

Chocolate milk, whole 1 cup 280

Egg Nog 1 cup 330

Evaporated whole milk ½ cup 329

Evaporated Skim milk ½ cup 369

Goat Milk whole 1 cup 326

Lowfat 2% (38% fat) milk 1 cup 297

Malted milk 1 cup 347

Non-fat dry instant milk cup 373

Sheep's milk 1 cup 474

Skim milk 1 cup 302

Sweetened condensed milk 1 cup 868

Whole dry milk cup 389

Whole milk 1 cup 291

Chocolate milkshake w/ milk 1 cup 300

Strawberry milkshake w/ milk 1 cup 290

Vanilla milkshake w/milk 1 cup 290

ITEM ____ AMT ____ Mg

Carnation Instant Breakfast:

Chocolate 1.25 oz 165

Strawberry 1.25 oz 200

Vanilla 1.23 oz 200

Lowfat fruit yogurt 6 oz 314

Plain yogurt 1 cup 274

Plain lowfat yogurt 1 cup 415

Plain skim yogurt 1 cup 452

Plain whole yogurt 1 cup 274

Souffle, cheese w/ eggs 1 cup 191

Souffle, spinach w/ eggs 1 cup 230

Jello cheese cake cup 142

Hershey choc. bar w/almonds 1.65 oz 116

Custard backed cookie 1 cup 297

Custard cream puff 1 each 105

Blackstrap molasses 1 Tbs 137

Brown Sugar 1 cup 123

Coconut custard pie 1/8 107

Bread pudding w/ raisins 1 cup 289

Butterscotch pudding ½ cup 147

Chocolate pudding 1 cup 250

Rice w/ raisins 1 cup 260

Tapioca 1 cup 173

Vanilla 1 cup 298

Carnation Slender Bars:

Chocolate 2 bars 250

Chocolate chip 2 bars 250

Choc. peanut butter 2 bars 250

Vanilla 2 bars 250

ITEM ____ AMT ____ Mg

Slender, liquid:

Chocolate 10 oz 250

Vanilla 10 oz 250

Whole milk hot chocolate 8 oz 298

Banquet entree Mexican 12 oz 110

Kraft macaroni & cheese ¾ cup 123

Velveeta shells & cheese ¾ cup 186

Campbell's Can Beans/Franks 8 oz 122

Pork & beans, canned 1 cup 133

Veg. baked beans 1 cup 128

Chicken ala king homemade 1 cup 127

Deviled crab homemade 1 cup 113

Creamed dry beef homemade 1 cup 257

Lobster newburg homemade 1 cup 218

Macaroni/cheese homemade 1 cup 362

Oyster stew homemade 1 cup 274

Spaghetti/meatballs homemade 1 cup 124

Pizza cheese lg homemade 1/8 144

Pizza pepperoni lg homemade 1/4 196

Burger King:

Bacon dbl cheesebgr 1 each 168

Cheeseburger 1 each 102

Onion rings 1 reg 124

Chocolateshake 1 med 260

Vanilla shake 1 med 295

Buritto generic 1each 191

Cheeseburger generic 1each 237

Ham & cheese sandwich 1 each 217

ITEM ____ AMT ____ Mg

McDonald's:

Big Mac 1 each 203

Cheeseburger 1 each 169

Cone 1 each 183

Choc. Chip cookies 1 box 226

Egg McMuffin 1 each 133

Fillet of fish 1 each 103

Hotcake, butter/syrup 1 serv. 230

Quarter Pounder 1 each 322

Baked ocean perch 3 oz 117

Salmon pink cooked 3 oz 181

Defatted soy flour 1 cup 241

Full fat soy flour 1 cup 175

Low fat soy flour 1 cup 165

Self-rising enriched wheat flour 1 cup 331

Baking powder 1 tsp 241

Rennin pickles 1 pkt 386

Soybean protein powder 1 oz 102

Rhubarb 1 cup 105

Refried beans 1 cup 118

Refried beans homemade 1 cup 155

Garbanzo beans dry 1 cup 211

Great northern beans 1 cup 121

Lima beans canned 1 cup 123

Navy beans canned 1 cup 128

Soybeans cooked 1 cup 175

Soybeans dry roasted ½ cup 232

Tofu, raw, firm 1/2 cup 258

ITEM ____ AMT ____ Mg

Black turtle beans 1 cup 103

White beans, canned 1 cup 174

Soups with milk:

Crm of asparagus 1 cup 175

Crm of celery 1 cup 186

Cheese 1 cup 288

Crm of chicken 1 cup 180

N.E. clam chowder 1 cup 187

Crm of mushroom 1 cup 178

Oyster stew 1 cup 167

Green pea 1 cup 173

Crm of potato 1 cup 166

Crm of shrimp 1 cup 164

Tomato Bisque 1 cup 186

Crm of tomato 1 cup 159

Soups with Water:

Cheese 1 cup 142

Miso 1 cup 184

Chunky tortilla 10.8 oz 101

Broccoli boiled 1 cup 178

Collards, cooked 1 cup 148

French beans, cooked 1 cup 111

Potatoes au gratin ½ cup 146

Rhubarb raw 1 cup 266

Kelp, raw seaweed 3.5 oz 168

Waukame raw seaweed 3.5 oz 150

Spinach canned ½ cup 135. . . . By the way, there is no evidence that high oxalate foods cause calcium, Vitamin B, or phosphorous absorption difficulties: Cousens, Gabriel MD "Conscious Eating" 1992 p 366.

Spinach cooked ½ cup 122

Turnip greens raw 1 cup 105

ITEM ____ AMT ____ Mg

Yellow beans cooked 1 cup 110

Wax beans, canned 1 cup 174

Dried figs 10 each 269

Orange Juice, Calc. Fort'd. 8 oz 300

MANY OF THE ABOVE ARE LOADED

WITH SALT AND FATS.

READ THE LABELS!!

With a grain of salt, of course!