Calcium
One of the main issues with calcium is bio-availability. The best way to get calcium is through food. Some guidelines below can give you an idea on requirements and how to accomplish this. If you take calcium supplements, the most bio-available is calcium lactate (1 enzyme conversion) followed by calcium citrate (2 enzyme conversions). In contrast, calcium carbonate requires 13 enzymatic conversions to be absorbed.
In addition to the bio-availability of calcium, digestion of all minerals requires sufficient hydrocholric acid in the stomach. Vitamin D is required to absorb calcium from the gut to the blood stream and Vitamin F, an essential fatty acid, is required to move calcium into the tissue. Vitamin K is further required to get calcium into the bones. Vitamin D is made from exposure to the sun and is found in few foods. Eating a wide variety of the following calcium rich foods supplies the package that is needed for the proper utilization of calcium.
Rich in the following foods...
Bone Meal, Liver, Dried Beans, Brown Rice
Cheeses (cheddar, swiss, mozzarella)
Dark Leafy Greens: Collard Greens, Mustard Greens, Spinach, Turnip Greens, Kale, Celery
Figs, Raisons, Apricots, Dates, Papaya, Avacados
Flax & Sesame Seed, Almonds, Pecans, Brazil Nuts, Cashews
Milk, Yogurt
Supports the following systems...
Cardiovascular (muscle tone & nerve conduction)
Blood (aids in blood clotting function)
Immune (aids in fighting infection)
Musculoskeletal (strong bones and teeth, muscle function)
Nervous (nerve function)
Get calcium from your foods...
1 cup yogurt 490 mg
2oz swiss cheese 540 mg
2 oz mozzarella 420 mg
2 T Parmesan 140 mg
1 cup cooked spinach 260 mg
1 cup cooked kale 180 mg
2 corn tortillas 100 mg
1/2 canned salmon 200 mg
2 oz almonds
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