CALCIUM
The importance of calcium
Major functions of calcium:
Building and maintaining strong bones and teeth
Blood clotting
Transmission of nerve impulses to contract muscles
Regulation of the heart’s rhythm
How much calcium do I need?
Daily requirements: approximately 800-1200mg per day depending on age, gender and life stage
Most people can receive adequate amounts of calcium through the diet.
Foods high in calcium:
Oat milk ~ 350 mg per cup
Dairy ~ yogurt 345 mg per cup; 1% milk 300 mg per cup
Fish (with bones) ~ sardines 382 per 100 g; wild canned salmon 241 g per 3oz
Sesame seeds ~ 351 mg per 1/4 cup
Almond milk ~ 260 mg per cup
Leafy greens ~ collard greens (cabbage, broccoli, kale) 268 mg per cup; spinach 245 mg per cup
Chia seeds ~ 160 mg per 2 tbsp
Dried figs ~ 110 mg per 5 large figs
Almonds ~ 70 mg per 1oz (24 almonds)
Foods and beverages that decrease calcium absorption:
Chocolate, caffeine, soda
Conditions or life stages that may require additional supplementation:
Osteoporosis, osteopenia, osteomalacia, repetitive fractures
Perimenopausal or menopausal women (low estrogen levels increase the risk of osteoporosis)
Growing children
Premenstrual syndrome (PMS) - e.g., menstrual cramps
Poor blood clotting
Pica
Low stomach acid
Tetany and muscle spasms - e.g., seizures
Hypertension or cardiac disease
Other notes on supplementation:
Supplementation should be avoided in those with moderate to severe constipation, kidney stones, asthma, or excessive calcifications (e.g., calcific tendinopathy).
Calcium should never be supplemented on its own (has been shown to increase risk of cardiovascular disease). It is best absorbed with the assistance of vitamin D3, vitamin K2 and magnesium. Vitamin D helps the body absorb calcium and can be sourced from sunshine, fatty fish or supplementation. Vitamin K2 directs calcium into the bones instead of your joints and arteries where calcium can become problematic. It can be sourced from green leafy vegetables.
Calcium citrate and malate tend to be most easily absorbed.
Do you need to drink milk for strong bones?
Reasons to reconsider dairy as your main source of calcium.
(1) It’s role in inflammation
59% of Canadians are lactose-intolerant, meaning they are genetically unable to properly digest milk and other dairy products.
Dairy products can be high in sugar (think: lactose is sugar). 1 cup of milk or 1 strawberry yogurt can have between 11-20 grams of sugar. Ideally, we want less than 75 grams of sugar per day.
Dairy is one of the main sources of saturated, or “unhealthy” fats in the Canadian population.
So why is it so nutritious for babies? The protein in human milk is 60% whey and 40% casein while cows milk contains 20% whey and 80% casein. Whey is generally much easier to digest.
The four factors listed above can contribute to overall inflammation and promote symptoms such as acne, allergies, bloating, diarrhea, congestion, constipation, eczema and more.
(2) Unethical, unhealthy, and unsustainable mass production practices
Adapted from Weston A. Price:
Living conditions: Many cows are no longer enjoying a 12 to 15 year lifespan on an open grass pasture, but rather spending a short 42 month life in confined stalls with cement floors in an overcrowded building hooked to machines while being mass fed hormone and antibiotic-packed grains.
Environmental impact: Mass milk production is one of the main contributors to global warming. It requires profound amounts of water, grain, land, and machinery. It also creates excessive waste and pollutes the water, soil, and air.
Feed: A cow’s natural diet consists mainly of nutrient-rich grass. However, mass production has led mostly to grain-fed cattle (e.g., soy and corn) which contain significant amounts of herbicides. Beyond grain, cattle are also fed slaughterhouse wastes and the grains can become moldy. Many cows are no longer receiving the antioxidant-rich, nutrient-dense diet they were formally fed.
Antibiotics: Due to living conditions and food quality, many cows are being treated with antibiotics from birth until time of slaughter. As a result, humans are becoming more antibiotic-resistant.
Hormones: In 1930, the average cow produced 12 pounds of milk per day. Due to the use of synthetic growth hormone to attain a greater output, the average cow is now producing an average of 60 pounds of milk per day. This places cows at greater risk for mastitis, reproductive difficulties, increased demand for antibiotics, and digestive problems.
Pasteurization and ultra-pasteurization: Due to t current mass production techniques it is rare to come across raw milk, as pasteurization has become a standard process to ensure the milk is “safe” for consumption and improve its keeping quality. The downfall is significantly diminished beneficial bacteria and nutrient content.
So what is the solution? Choose dairy products that are organic, grass-fed, and unpasteurized.
“What if I tolerate dairy fine?”
If you have inflammatory health concerns (e.g., acne, allergies, congestion, eczema, irritable bowel disease) then I challenge you to cut dairy completely for 4-6 weeks and see how you feel. If you don’t notice any change in overall wellbeing or inflammatory symptoms then I welcome you to continue consuming dairy as desired.
If choosing to include dairy, I recommend opting for organic, grass-fed, unpasteurized dairy. A few good choices include goat’s milk, aged hard cheeses, grass-fed butter, organic milk (e.g., Avalon), kefir, and unsweetened yogurt.
What is so good about organic? Organic milk contains more antioxidants and 50% more anti-inflammatory omega-3 fatty acids than conventionally grown milk. It is also less likely to contain pesticide residues and toxic heavy metals such as cadmium. Animals raised organically are not treated with artificial drugs, growth hormones or antibiotics.
which plant-based milk is best?
Dairy substitutes:
Almond, cashew, coconut, hazelnut, hemp, oat, pistachio, or soy-based milk or yogurt can all be great substitutes.
I suggest organic, unsweetened and fair-trade products that are free of natural flavours (e.g., contain GMO’s), gums and carrageenan (e.g., thickeners and stabilizers that lead to intestinal inflammation/bloating and other health effects), added sugars, and other unnecessary additives.
Nutrition Comparison Chart
Note: The above nutrition facts are obtained from some of the “cleanest” brands and can all be great options depending on your goals. Please note that nutrition content can vary widely depending on brand, organics, sugar additives, processing, fortification, etc.
Environmental Impacts
Reference: McGivney, A. (2020, January 29). So what milk should we drink. [theguardian.org]
References
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