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Vaga Nutrition

Welcome to Vaga Nutrition

“Natural forces within us are the true healers of disease” – Hippocrates

Vaga Nutrition is here to support you, your health and well-being from a whole person approach.

Nutritional Medicine bridges the gap in health care and takes a bespoke approach to health, healing, prevention and wellness, helping restore the body’s natural ability to heal.

calcium

Calcium, the Benefits and Sources

March 7, 2015

Calcium. An essential nutrient in human health.

WHAT EXACTLY IS CALCIUM?

Calcium is a soft, alkaline earth metal. It is one of the most abundant metals in the human body.

While there are a number of excellent sources of calcium, the main one that comes to mind is DAIRY food. Here, I will list all the other AMAZING foods that are rich in this wonderful nutrient and it’s benefits.

WHAT ARE THE BENEFITS OF CALCIUM?

  • Bone and tooth health and development
  • Protects the heart muscle
  • Maintenance of electrolytes and pH
  • Maintenance of blood pressure
  • Reduces PMS
  • Muscle health, growth and development
  • Supports nerve transmission
  • Reduce the risk of osteoperosis, osteopenia, and diabetes(maintains serum glucose levels)
  • Fetal growth and development
  • Hormone secretion
  • Vascular contraction and vasodilation
  • Intracellular signalling
  • Kidney health/renal function

An excess of calcium in the body can lead to kidney stones, constipation, prostate cancer, accumulation in blood vessels and reduce the absorption of zinc and iron.

Calcium does not work alone. It requires others nutrients for absorption and metabolism including phosphorus, vitamin D and protein. If calcium levels in the body reduce, even slightly, it is drawn from other sources to assist in maintaining blood levels and prevent hypocalcemia (this happens within minutes of a decrease in serum calcium).

Absorption of calcium occurs in the gastrointestinal tract (GIT), not in the stomach, and requires a pH of 6.5-7.5.

‘At risk’ groups for calcium deficiency are mainly women, however, adolescents, the elderly and men are also at risk.   For women, post-menopause, physical hyperactivity, and those with eating disorders are at greater risk.

Deficiency may be caused by dietary habits, medications, gastrointestinal disorders, chronic disease, and genetic defects. A deficiency in calcium can lead to Rickett’s, blood clotting issues and osteoporosis, heart contraction problems, renal dysfunction, mood issues and hormone disorders.

The parathyroid glands house most of the body’s calcium receptors.

Consuming protein-rich foods with calcium help to reduce the risk of deficiency, and support bone and muscle growth and maintenance.

Calcium intake should come mainly from whole foods, rather than a single calcium supplement, as synergistic nutrients are found in whole food. While supplementing may be required for a number of reasons, it should contain a whole matrix of nutrients that work together with calcium for the best results.

CALCIUM CONTAINING FOODS

Figs Chives Radish Celery
Almonds Walnuts Cashews Sesame seeds
Pumpkin seeds Sunflower seeds Seaweed & sea vegetables Fish (with bones)
Leek Amaranth leaves Collard greens Kale
Spinach Mustard leaves Arugula (rocket) Turnip leaves
Dandelion Beet leaves Chicory Watercress
Purslane Swiss chard Cos lettuce Red leaf lettuce
Romaine Garlic Mushrooms Taro
Parsley Black-eyed beans Edamame Peas
Pinto beans Black beans Fava beans Lima beans
Lentils Chickpeas Broccoli Borage
Brussel’s sprouts Cabbage Cilantro (coriander) Potatoes
Sweet potato Green beans Onions (+green tips) Shallots
Rutabaga Butternut pumpkin Winter squash Chili
Peppers (capsicum) Artichoke Parsnip Carrots
Tomatoes Cauliflower Turnip Alfalfa sprouts
Mung bean sprouts Tahini Lotus root Kohlrabi
Asparagus Zucchini Chayote (choko) Beets
Cassava Yam Bamboo shoots Water chestnuts
Tofu Tempeh Parmesan Ricotta
Mozzarella Oranges Tangerines Red grapefruit
Papaya Blackberries Strawberries Lime
Lemon Kumquat Peanuts Pecans
Brazil nuts Raspberries Cherries Coconut
Grapes Cucumber Celery Hazelnuts
Macadamia nuts Persimmon Cinnamon Artichoke
Eggs Buckwheat Quinoa Blackstrap molasses
Maple syrup Oats Flaxseed Oysters
Caraway Black pepper Mustard seeds Poppy seeds

As you can see, there are PLENTY of other sources of calcium besides MILK, which is a commonly referred to ‘food’ to increase your calcium intake. A great way to ensure you get enough calcium is to choose a combination of fresh foods daily. Assuming all absorption channels in the body are in good ‘working’ order, supplementation may not be required.

Some figures for calcium requirements are outlined below.

Australian Requirements = 

Infants

Age AI
0-6 months 210 mg/day
7-12 months 270 mg/day

Children

Age EAR RDI
All
1-3 yr 360 mg/day 500 mg/day
4-8 yr 520 mg/day 700 mg/day
Boys
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day
Girls
9-11 yr 800 mg/day 1,000 mg/day
12-13 yr 1,050 mg/day 1,300 mg/day
14-18 yr 1,050 mg/day 1,300 mg/day

Adults

Age EAR RDI
Men
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 840 mg/day 1,000 mg/day
>70 yr 1,100 mg/day 1,300 mg/day
Women
19-30 yr 840 mg/day 1,000 mg/day
31-50 yr 840 mg/day 1,000 mg/day
51-70 yr 1,100 mg/day 1,300 mg/day
>70 yr 1,100 mg/day 1,300 mg/day

https://www.nrv.gov.au/nutrients/calcium

*EAR: estimated average requirement, RDI: recommended dietary intake, AI: adequate intake

United States Requirements = 

Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0–6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
71+ years 1,200 mg 1,200 mg

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

*RDA: recommended dietary allowance

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©Vaga Nutrition 2015

Filed Under: food as medicine, functional disorders, functional medicine, Gastrointestinal Health, gut health, healing, holistic health, lifestyle, nature, nutrients, nutritional medicine Tagged With: body, bowel, calcium, disorders, food, gastrointestinal, gut, health, nutrition, synergy

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