Calcium Comes from Vegetables Too!
The health clinic where I work is doing a calcium campaign. Basically we are busy printing pamphlets to mail to patients. Three years ago the clinic did a ‘Get Calcium’ campaign, but it was lacking. It focused just on calcium. Several adult patients have complained about feeling lumps on their bones. The patients were sent to be tested, fearing the lumps could be a sign of bone cancer. It turned out the lumps on their bones were calcium deposits. The patients were not absorbing calcium. They had a high level of calcium in their blood, which is a result of failing to absorb calcium. ãÂ?Â?
Calcium is a must have mineral; however, calcium alone cannot serve its purpose. In order for calcium to work, it must be absorbed into the system, but when calcium is not absorbed it accumulates in the blood stream and forms lumpy, calcium deposits on the bones( 1 ). For calcium to be absorbed, the following nutrient must be consumed with it: magnesium, Vitamin A, Vitamin D, and Vitamin C ( 1 ).
Supplements are good for people with extreme deficiencies. However a 2006 study published in NATURE GENETICS has found that calcium from vegetables absorb better. This is because certain vegetables contain magnesium, vitamin A, vitamin C, and vitamin D as well as calcium. The research studies calcium deficiency and race. It compares Africans, Asians, and Europeans. Africans and Asians have high rates of lactose intolerance, according to the study( 4 ).
Africans and Asians do not get calcium from dairy products. Lactose intolerance is low among Europeans ( 4 ). They consume more dairy products than Asians and Africans. However, the study shows that although Europeans take in more calcium they retain less ( 4 ). As a result osteoporosis is higher among Europeans ( 4 ). Asians and Africans, in the study, consumed less dairy products; however, their calcium retention rate is higher( 4 ). They have fewer cases of osteoporosis( 4 ). The study indicates that this is due to diet.
Europeans tend to consume more proteins ( 4 ). Europeans also consume more red meat, at least a pound of red meat twice a week ( 4 ). Unfortunately a high consumption of protein prevents calcium absorption( 1 ). This is because meat does not have essential nutrients for calcium absorption. However Africans and Asians eat more vegetables, which contain a combination of calcium and nutrients need to absorb calcium( 4; 1).
Another thing the study pointed out is that a high sugar consumption can prevent calcium absorption. Europeans and Americans of all races consume a majority of sugar produced in the world( 4 ). Africans and Asians, on the other hand consume far less sugar( 4 ).
The study on calcium absorption by race was done based on the comparison of white people from European nations, Asians from Asian nations, and Africans from African nations.
Another study based on whites, blacks, and Asians in America mirrors the international study results. However, osteoporosis among black and Asian Americans is higher than non American black and Asian people ( 2 ). This is due to the diet of American’s in general. Americans regardless of race consume more, sugar, fat and meat than any other people in the world ( 2 ). Americans also eat less fruits and vegetables than other people in the world. ( 3 ) The result is a negative effect on Americans’ health beyond the failure to absorb calcium.
So to maximize calcium adsorption it is best to eat more produce. Do not cut meat completely out of your diet. Just eat less of it. Meat is rich in protein. It does not take much of it to get an appropriate amount of protein. Also reduce your sugar consumption.
Include the following calcium rich vegetables in your daily diet:
collard greens, kale; turnip greens, garlic, arugula, broccoli raga, mustard greens, tomatoes, raw spinach, and okra ( 1 )
Include the following vitamin C rich vegetables and fruits in your daily diet:
oranges and other citrus fruits, strawberries, mango, cherries, bananas, apples, pineapple, grapes, guava, papaya, tomatoes, bell peppers, broccoli, brussels sprouts, and kale ( 1 )
Include the following vitamin A rich vegetables and fruits in your daily diet:
spinach, sweet potatoes, kale, turnip greens, dandelion greens, cantaloupes. pumpkin, papayas, red peppers, carrots, yellow corn, oranges, watermelon, tangerines, and nectarines( 1 )
Include the following vitamin D rich vegetables and fruits in your daily diet:
mushrooms ( 1 )
Include the following magnesium rich vegetables and fruits in your daily diet:
broccoli, artichoke, potatoes, beet greens, bok choy, carrot, Swiss chard, kale, luffa, okra, spinach, sweet potatoes, yams, tomatoes and turnip greens ,adzuki beans, black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans, chickpeas, and soybeans( 1 ).
Include a combination of these fruits and vegetables in breakfast, lunch, dinner, and snacks. Reduce meat consumption to modest portions twice a week. Use beans, rice, lentils, chickpeas, and potatoes as protein substitutes. When you crave something sweet, eat some fruit. If you thirst for a sugary drink, get yourself some 100% fruit juice.
At our clinic we are encouraging patients to eat a balanced combination of food to maximize calcium absorption.
Calcium is essential. Using supplements and consuming dairy products is not enough. The diet has to be balanced with an emphasis on fruits and vegetables.
Resources:
( 1 )Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
( 2 )Swagerty DL, Walling AD, Klein RM (2002). “Lactose intolerance”. Am Fam Physician 65 (9): 1845-50. PMID 12018807.
( 3 )”Lactose Intolerance”. National Digestive Diseases Information Clearinghouse (NDDIC). NIDDK. Retrieved 29 November 2011.
( 4 )Tishkoff, Sarah A; Floyd A Reed, Alessia Ranciaro, Benjamin F Voight, Courtney C Babbitt, Jesse S Silverman, Kweli Powell, Holly M Mortensen, Jibril B Hirbo, Maha Osman, Muntaser Ibrahim, Sabah A Omar, Godfrey Lema, Thomas B Nyambo, Jilur Ghori, Suzannah Bumpstead, Jonathan K Pritchard, Gregory A Wray & Panos Deloukas (10 December 2006). “Convergent adaptation of human lactase persistence in Africa and Europe”. Nature Genetics 39: 31-40. doi:10.1038/ng1946. Retrieved 18 April 2013.
