CALCIUM

Calcium

Most people are aware of the importance of Calcium as a structural component of bones and teeth. In addition, it plays a vital role in muscle contraction, blood clotting, cellular processes, and enzyme activation.

Now the problem is, according to the National Institutes of Health, 30-50 million American adults are lactose intolerant. This translates to approximately 25% of the population. Lactose is the sugar component of dairy products. There also appears to be a genetic component: 95% of Asians, 60-80% of African Americans and Ashkenazi Jews, 80-100% of American Indians, 50-80% of Hispanics, and 15% of Caucasians are affected. Intolerance prevalence is the lowest among people of Northern European origin--only about 2%. Obvious symptoms include abdominal pain, diarrhea, flatulence, & bloating.

The good news is you can get plenty of Calcium from other foods. One cup of collards provides 357 mg (compare to 1 cup of yogurt at 415 mg). Kale, turnip greens, almonds, salmon, tofu, green beans, broccoli, black eye peas, and celery are a few good sources.

There is a virtual treasure chest of Calcium and other minerals in sea vegetables. Kelp contains 1093 mg of Calcium in just 100 grams! Dulse and agar-agar are rich in this mineral as well. Granulated dulse (296 mg) is easy to sprinkle on salads and rice dishes and add to soups. Kelp can be added to beans and rice during cooking. It can be hydrated and tossed into salads and other dishes. I encourage you to explore some of the other sea vegetables too; such as, arame (1,170 mg), wakame (1,300 mg), hijiki (1,400 mg) and kombu (800 mg). They are nutritious and delicious. To make a quick side dish, saute some onion, garlic, and grated carrot until soft and then add the hydrated sea vegetable. Stir for a minute or so to absorb the flavors and enjoy! Leftovers can be added to salads.

So I hope you will experiment with some of these nutrient-dense foods! Remember, avoid excessive protein which can leach Calcium from your bones. Keep caffeine to a minimum because it encourages excretion of Calcium.