Sense of the Nutrient Calcium
Dr. Ben Kim
is the most abundant mineral found in your body. Approximately 99 percent of the
calcium in your body is found in your bones and teeth while the remaining 1 percent
is found in your blood and remaining tissues.
What Does Calcium Do
in Your Body?
its importance to a number of critical metabolic activities, the amount of calcium
that is available to your blood and tissues must be carefully regulated at all
times. Your bones and teeth serve as reservoirs of calcium that your blood taps
into for its ongoing need for calcium. Ultimately, the amount of calcium that
your blood saps from your bones and teeth is determined by the amount of calcium
that your blood receives from your diet. Clearly, the health of your bones is
closely linked to how many calcium-rich foods you eat and how well you digest
and assimilate them.
to form strong teeth and bones
muscle tissue to grow and contract properly during physical activities
regulate blood pH, which is essential to your body's ability to properly transport
oxygen and carbon dioxide
for proper blood coagulation
for proper functioning of your heart and nerves
Here are some healthy, whole food sources of
salmon, canned with bones||3
Three additional healthy food sources of calcium are:
made with organic bones
unpasteurized dairy from
properly raised goats, cows, or sheep
green food products that contain a variety of organic green vegetables
Eating plenty of healthy, calcium-rich foods does not guarantee that you will
have healthy bones and teeth. Please be aware of the following factors that can
influence your calcium and overall health status:
of the many variables that can affect how well you absorb calcium into your blood
and maintain the strength of your bones and teeth, it is practically impossible
to provide an accurate recommended daily allowance of dietary calcium for different
body needs an adequate amount of vitamin
D to properly absorb calcium through your intestinal wall. Vitamin D deficiency
is one of the most common nutritional deficiencies in the western world today.
iron and zinc supplements can inhibit calcium absorption.
you eat lots of whole grains without soaking, fermenting, or sprouting them, the
phytic acid found in the bran of whole grains can bind onto calcium and prevent
its absorption into your blood stream. Soaking whole grains overnight before preparing
them to eat can neutralize phytic acid and prevent problems with calcium absorption.
is capable of leeching calcium out of your bones.
too many acid-forming foods like flesh meats, dairy products, flour products,
salt, sugar, and caffeine can pull calcium out of your bones.
There are, however, a few concrete steps that you can take
to promote healthy calcium and bone status:
are the guidelines that I personally follow to build and maintain healthy bones
and teeth and ensure healthy calcium status in my body. If you already have osteoporosis
or have health challenges that make it difficult for you to follow any of these
guidelines, please feel free to view my comprehensive
consulting service for more personalized guidance.
to eat some of the calcium-rich foods listed above on a regular basis. Don't forget
to apply principles of how to
eat for optimal digestion and assimilation of nutrients.
- Do some
weight-bearing exercise every day. I don't know of a single better weight-bearing
exercise than walking outdoors.
that you have a healthy amount of vitamin D in your system by getting some exposure
to sunlight and eating foods
rich in vitamin D on a regular basis.
to eat iron-rich and zinc-rich foods before resorting to synthetic supplement
forms of iron and zinc.
- Soak whole
grains overnight before preparing them to eat.
- Find ways
to effectively manage emotional stressors in your life. Be on the lookout for
a new article on this topic that I will post in the near future.
use large amounts of flesh meats, flour products, salt, and caffeine. Sugar is
best avoided completely.
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