“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. 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?
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 =
| 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
©Vaga Nutrition 2015
What is Candida?
Candida is an opportunistic fungal pathogen (yeast). There are numerous forms of candida, and this post will be referring to CANDIDA ALBICANS.
It lives in the human body in small amounts and aids in digestion, however, several factors can lead to overgrowth, also known as Candidiasis. With this overgrowth, intestinal permeability is compromised, and the fungus leaches out into the blood, causing a systemic candida infection.
Often occurring in people with compromised immune function, antibiotic use, highly processed foods, refined and added sugars and reduced gastric acid secretion, candida can wreak havoc on the body.
Candida produces pyruvate and acetate within the gut. It also increase cytokine IL-17, in turn resulting in high inflammation of the gut.
Symptoms of candida overgrowth include
Reducing candida can take some time, however, it responds well to alkalizing of the gastrointestinal tract and body, oxygen and nutrient levels and increased bile secretions. The goal of treatment is to modulate bacteria within the colon and improve and heal the gastrointestinal wall.
What can help reduce candida overgrowth?
It is important that while following a candida reduction, to use Vitamin C, fish oil and Epsom salt baths daily. This will assist in detoxification and reducing side effects of the ‘die-off’ that occurs with candida.
Constipation is considered a functional gastrointestinal disorder. However, when it comes to chronic and acute cases of constipation, there is a difference.
Also known as Irritable Bowel Syndrome – Constipation (IBS-C), chronic constipation can be life-changing for individuals by reducing quality of life, energy and health.
There are a number of causes for IBS-C and these include
There are a number of signs and symptoms of constipation such as bloating, pain and cramping, reflux, dry/hard/lumpy stools, incomplete evacuation, bad breath (halitosis), fatigue, reduced appetite, flatulence, acne/poor skin, and reduced frequency of bowel motions.
Constipation may also increase the risk of developing other health conditions like anal fissures, hemorrhoids, prolapsed rectum, stool impaction, and colon cancer. While these illnesses may result from constipation, they may also add to the causes.
When it comes to holistic approaches for the treatment and relief of constipation, several factors need to be addressed in order to find the cause. The first thing to consider is dietary changes.
The inclusion of fresh fruit and vegetables, legumes, grains, seeds, bone broths, water, dried fruit and fresh herb and spices can help. These foods also help to reduce inflammation, which often occurs with constipation.
Below you will find a list of foods to aid in improving bowel habits and restore function and health of the bowel. Not all of these foods are suitable for everyone, and a consultation with your nutritionist will help to determine the best foods, supplements and lifestyle techniques for your unique needs.
Nutritional supplementation can help restore and balance neurotransmitter function within the bowel, thus improving bowel habits and overall health and well-being.
Lifestyle techniques such as meditation, yoga, and exercise can help improve bowel function and reduce pain, stress and anxiety often associated with constipation.
Foods to improve bowel function
| Oats | Oat bran | Flax seeds | Chia seeds | Oranges |
| Pears | Apples | Lettuce | Spinach | Carrots |
| Broccoli | Cauliflower | Navy beans | Lima beans | Chick peas |
| Lentils | Barley | Cranberries | Shiitake mushrooms | Cabbage |
| Celery | Avocado | Buckwheat | Sweet potato | Blueberries |
| Psyllium and Chia | Onions | Pineapple | Kiwi fruit | Turmeric |
| Asparagus | Broccoli | Chili | Capsicums | Snow peas |
| Coriander | Basil | Cucumber | Pumpkin | Radish |
| Coconut | Lemon | Brown rice | Millet | Quinoa |
| Spelt | Wheat grass | Barley grass | All sprouts | Almonds |
| Pumpkin seeds | Sunflower seeds | Sesame seeds | Prunes, dates, sultanas | Fresh/dried figs |
If you still experience constipation after making dietary and lifestyle changes, it is important you speak with your health care practitioner for further investigation. Nutritional supplementation is a gentle way to restore balance to the gut and aid in the healing process of any underlying conditions that may be contributing to constipation.
The Bristol Stool Chart is a good reference to assess the type of bowel movements you have.
calmhealthworks.com_bristol_stool_chart
Serotonin is an important neurotransmitter of the central nervous system (CNS) with several roles in human health. In this post I will be giving some insight into serotonin’s role within the gastrointestinal tract (GIT) and it’s effects on diseases and dysfunction of the GIT. The main role of serotonin in the GIT is to act as a regulator of the physiology of the gut.
Serotonin (5-HT) is primarily produced in GIT by enterochromaffin (EC) cells, with a link to diseases and disorders including:
Serotonin (5-HT) affects gut motility and and modulates the immune system, as 5-HT receptors are found on immune cells which can synthesize serotonin from tryptophan. The close proximity of EC cells to immune, neural and vascular cells within the GIT influence immune responses and endocrine system function.
In order for serotonin synthesis to occur by the EC cells, tryptophan (an amino acid) needs to be converted to 5-hydroxy-L-tryptophan (5-HTP) and catalyzed by tryptophan hydroxylase (TpH). The EC cells convert 5-HTP to 5-HT.
EC cells release serotonin (5-HT) via stimulation of the vagal nerve. This stimulation occurs with the ingestion of food, amino acids, various solutions in the GIT, or the presence of acid in the GIT. Short Chain Fatty Acids (SCFA’s) produced by bacteria in the gut, also help to stimulate the release of serotonin. Serotonin then moves into the lumen of the GIT which affects the enteric nervous system (ENS) cells.
Signalling alterations in 5-HT are associated with celiac disease, colorectal cancer and diverticular diseases.
In Crohn’s Disease, there is an increase in EC cells, serotonin and tryptophan.
Ulcerative Colitis sees reduced EC cells, tryptophan and serotonin.
Irritable Bowel Syndrome (IBS) has a higher amount of EC cells with decreased serotonin, while IBS-C has increased serotonin.
In terms of gastrointestinal health, serotonin plays a huge role, and balancing this, along with several other factors, is crucial in the healing and repair of the gut so as to bring about balance, encourage and support gastrointestinal health, reduce symptoms of disease and dysfunction, and promote general overall health and well-being.
Reference: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3365677/
Photo: Vaga Nutrition
