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25 Vegan Sources for Calcium

25 Vegan Sources for Calcium

When folks find out you don’t eat dairy, after they tell you they’d die without cheese they often will ask how you get enough calcium in your diet without milk products. The dairy industry has done a great job marketing milk as the best way to build healthy bones, but you can actually get calcium from all sorts of plant-based sources, and they’re often better for your bones than dairy products!

We need between 1000 and 1200 milligrams of calcium per day for healthy bones, and it’s not just vegans who need to plan carefully to get enough calcium each day. Over 75 percent of Americans are deficient in calcium, so plenty of omnivores aren’t getting enough, either. No matter what your diet, you just need to make sure to include two or three servings of calcium-rich foods and/or calcium-fortified foods in each meal, and you’ll be able to hit that target for bone health.

Unlike milk, plant-based calcium sources contain vitamins C and K and the minerals potassium and magnesium, which are all important for bone health. Next time someone asks you where you get your calcium, you can tell them it comes from some of the 25 vegan sources below!

 

25 Vegan Sources for Calcium

1. Kale (1 cup contains 180 mg)

2. Collard Greens (1 cup contains over 350 mg)

3. Blackstrap Molasses (2 tablespoons contains 400 mg)

4. Tempeh (1 cup contains 215 mg)

5. Turnip Greens (1 cup contains 250 mg)

6. Fortified non-dairy milk (1 cup contains 200-300 mg)

7. Hemp milk (1 cup contains 460 mg)

8. Fortified orange juice (1 cup contains 300 mg)

9. Tahini (2 tablespoons contains 130 mg)

10. Almond butter (2 tablespoons contains 85 mg)

11. Great northern beans (1 cup contains 120 mg)

12. Soybeans (1 cup contains 175 mg)

13. Broccoli (1 cup contains 95 mg)

14. Raw fennel (1 medium bulb contains 115 mg)

15. Blackberries (1 cup contains 40 mg)

16. Black Currants (1 cup contains 62 mg)

17. Oranges (1 orange contains between 50 and 60 mg)

18. Dried apricots (1/2 cup contains 35 mg)

19. Figs (1/2 cup contains 120 mg)

20. Dates (1/2 cup contains 35 mg)

21. Artichoke (1 medium artichoke contains 55 mg)

22. Roasted sesame seeds (1 oz. contains 35 mg)

23. Adzuki beans (1 cup contains 65 mg)

24. Navy beans (1 cup contains 125 mg)

25. Amaranth (1 cup contains 275 mg)

Leesa recommends always choosing organic foods!

By Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!

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Would feeling fantastic every day make a difference in your life?  Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
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Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…

Member International Health Coach Association

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9 Food Pairings that Fight Disease

 

Over the last few decades, there has been a mountain of research on  the healing powers of individual compounds in  foods, such as lycopene,  vitamin D and essential fatty acids. Yet, scientists  are now realizing  that while an antioxidant like sulforaphane in broccoli can  be a potent  cancer fighter on its own, combining it with another compound such  as  selenium found in chicken, fish and Brazil nuts,  will give you even more  impressive disease-fighting results.

“Food synergy ties into the prevention of so many of our chronic  illnesses,  including heart  disease, stroke, cancer and diabetes,” says  California-based  dietitian Elaine Magee, MPH, RD, author of Food  Synergy: Unleash Hundreds of Powerful  Healing Food Combinations to  Fight Disease and Live Well (Rodale,  2008).

You don’t have to eat in a fancy restaurant presided over by a  professional  nutritionist to enjoy the benefits of food synergy, either.  While researchers  haven’t even begun to untangle all the science behind  the synergy, these “power  couples” can easily come together in your own  kitchen — and prove that, when it  comes to our diets, one plus one can  easily equal three.

Tea & Lemon

Green  tea is at the top of the functional-drink heap, promoting  wellness  through antioxidants called catechins, which can aid in  reducing the  risk of both heart  disease and cancer. But if we want a  bigger health boost from our  tea, we should be adding a splash of  citrus, says Mario Ferruzzi, PhD,  associate professor of food science at  Purdue University.

“In test tube and animal studies, we discovered that ascorbic acid,  such as  that in citrus including lemon, orange and lime juice, helps  stabilize  catechins in the gut and increase absorption into the  bloodstream,” he says.  Looking for a warm-weather alternative? Brew up a  batch of iced tea and add  slices of lemon.

Other research suggests that pairing green  tea with capsaicin (the  compound that gives chili peppers their pow)  can increase satiety and  potentially aid in weight loss. The tag team of green  tea and lycopene,  present in watermelon,  tomatoes and pink grapefruit, works  synergistically to help men dodge prostate  cancer.

Bananas &  Yogurt

Yogurt and other fermented foods, such as kefir, tempeh and  sauerkraut, are  teeming with beneficial live bacteria called probiotics that keep our immune and  digestive systems strong. But, like all living  creatures, they need something  to munch on to thrive. Enter inulin.

Found in bananas, asparagus, Jerusalem artichokes (sunchokes), onion,  endive, garlic, leeks, wheat germ and artichokes, inulin is a  nondigestible  carbohydrate that acts as a food source for intestinal  bacteria. “It behaves as  a prebiotic to enhance probiotic growth,” says  Georgianna Donadio, PhD, program  director for the National Institute of  Whole Health in Massachusetts. In  addition to boosting the friendly  critter count in your gut, inulin increases  the intestinal absorption of  bone-strengthening calcium.

Calcium & Sun

If calcium could speak to vitamin D, it would say, “You complete me.”  That’s because the sunshine vitamin increases the amount of calcium  that gets  absorbed in the intestines, says Magee. Ergo, you can down all  the calcium-rich  foods you want, such as tofu, yogurt, sesame seeds,  broccoli and cheese, but  without a steady supply of calcium’s wingman,  your bones won’t reap the  rewards.

European scientists recently reported that adequate daily consumption  of  both calcium and vitamin D was linked to a 20 percent drop in the  rates of hip  fracture in individuals 47 or older. Harvard scientists  found that subjects  with the highest calcium intake and blood vitamin-D  levels had reduced insulin  secretion, which may offer protection from  type 2 diabetes. And another Harvard  study determined that premenopausal  women with the highest intakes of both  vitamin D and calcium had a 30  percent lower risk of  developing breast cancer.

Your best bet for getting enough vitamin D is to spend a minimum of  10  minutes a day in the sunshine (with a decent amount of skin exposed),  but you  can also benefit from good food sources, like cod liver oil,  salmon and  sardines. The latest recommendations from respected experts  like Andrew Weil,  MD — 2,000 IU of daily vitamin D — suggest that you  may also need a daily  vitamin-D supplement.

 

Salads & Avocado (or Nuts)

Find naked salads unbearably boring? Then, by all means, top them  with  vinaigrette or a sprinkle of toasted pine nuts.  Similar studies  from Ohio State University and Iowa State University showed  that adding  healthy fats like nuts, extra-virgin olive oil or avocado to your salad  bowl  can increase the amount of beneficial antioxidants — such as lutein  in leafy  greens, lycopene in tomatoes and red peppers, and  beta-carotene in carrots— your body absorbs.

Fat slows down the digestion process, which gives the plant  compounds in the same meal a better chance of being absorbed,” says  Magee. Fat  also helps fat-soluble antioxidants, such a vitamin E,  dissolve in the  intestine so they can be passed into the bloodstream  more efficiently. After  absorption, says Magee, these antioxidants may  help vanquish some of the free  radicals in our bodies, which can damage  DNA and trigger diseases and hasten  aging.

In fact, a 2008 Journal of Nutrition study reported that those who  ate more  alpha- and beta-carotenes — compounds in fruits and  vegetables  that help bring out their stunning yellow, orange or red hues — had   roughly a 20 percent lower risk of dying from heart  disease over a  15-year period than those who took in less.

 

Beans & Raw Peppers (Iron +  Vitamin C)

Long before food synergy became part of our lexicon, scientists knew  that  iron and vitamin C form a unique relationship. Iron  comes in two  guises: heme iron, the type found in animal products such as beef,  fish  and poultry, and a form called non-heme, found in plant foods like  beans,  whole grains and spinach.

On its own, the body absorbs up to 33 percent less non-heme iron than  heme  iron, says Donadio, “but you can increase its absorption two- to  threefold by  consuming it with the vitamin C in whole fruits and  vegetables.”

So how does vitamin C pull off this nifty trick? Donadio says it  likely  participates in the production of an enzyme responsible for  changing non-heme  iron to a more easily absorbed form called ferrous  iron, so you get more  mileage, for example, out of the iron in your bean  salad. Iron is necessary for  producing hemoglobin, which transports  oxygen to muscles and the brain. Low  levels can lead to fatigue,  weakness and poor concentration. Vegans and  vegetarians should take  particular heed of this food pairing to help keep iron stores replete.   Premenopausal women are also particularly vulnerable to iron deficiency  due to  losses through menstruation.

 

Burgers & Bananas (Salty Foods +  Potassium)

By all accounts,  the American diet is tantamount to a salt lick.  According to Centers for  Disease Control data, the average person in the  United States consumes an  elephantine 3,436 milligrams of sodium daily,  double the amount most people  should ingest. For some, this is a recipe  for cardiovascular woes because of a  salt-induced rise in blood  pressure, which raises stroke and heart-attack risk.  But potassium,  which encourages the kidneys to  excrete sodium, can counter the harmful  effects of sodium overload. So, when  noshing on salty dishes or  sodium-packed canned soups, frozen meals and  fast-food fare, make sure  to load up on potassium-plump fruits, vegetables and  legumes at the same  time.

 

Brown Rice & Tofu (Carbs +  Protein)

If you emerge  from the gym with a rapacious appetite, make sure to  quell it with a healthy  dose of both protein and carbohydrates. “Carbohydrates and protein together after a workout work jointly to  speed up  muscle recovery by enhancing the blood insulin response,” says  Molly Kimball, a  sports dietitian at the Elmwood Fitness Center in New  Orleans. “Higher insulin  levels will supply muscles with a faster and  larger dose of repair nutrients  such as glucose and amino acids.”

The outcome of this perfect pairing is less muscle soreness and  better  fitness results. Postworkout, Kimball recommends carbohydrate and  protein  combinations such as a turkey sandwich, yogurt and fruit; brown  rice and  grilled chicken or tofu; and pasta with meat sauce.

 

Wine & Fish

Merlot and  salmon may indeed be a perfect pairing. A 2008 study  published in the American  Journal of Clinical Nutrition reported that  European men and women who consumed  as little as 4 ounces of wine a day  had higher blood levels of the omega-3 fats found in fish such as trout,   salmon and sardines. The same results were not found for beer or  spirits.

Scientists believe that heart-chummy polyphenol antioxidants in wine  such as  resveratrol might be responsible for the improved absorption of  omega-3 fats,  which have been shown to protect against myriad maladies,  including depression,  diabetes, mental decline and stroke.

Prefer chardonnay over merlot? According to a 2008 Journal of  Agricultural  and Food Chemistry study, white wine contains its own  distinct polyphenol  compounds that give it the same heart-protective  qualities as red. You can  enjoy wine with your fish or even use it to  marinate your catch  of the day.

Both on food labels, and in nutritional reporting, the tendency has  been to  trumpet one nutrient at a time. But food scientists have  uncovered thousands of  bioactive phytochemicals in fruits, vegetables  and whole grains, says Magee, “and now they are discovering that these  often work better in pairs or  groups.”

What we’re learning, she says, is that extracting and isolating  nutrients  doesn’t work very well: “The power is in the packaging, and  pills with single  nutrients just can’t match the healing power of whole  foods.”

The lessons of food synergy, it seems, are the same commonsense  lessons  we’ve been hearing for a long time now: For good health, eat a  variety of whole  foods — and eat them together.

 

Herbs & Olive Oil + Meat

Good news for grilled-meat lovers: Scientists at Kansas State  University  discovered that adding rosemary and other herbs to meat  cooked at  high temperatures reduces the formation of suspected  carcinogenic compounds  called heterocyclic amines (HCAs) by as much as  70 percent. Antioxidants in  extra-virgin olive oil have also been found  to help fend off cancer-promoting  HCAs. Similarly, marinating meat such  as steak and chicken in an  antioxidant-rich spice or wine blend has been  shown to be a very effective  method of reducing HCAs.

 

 

Not-So-Good  Pairings:

Alas, some couples were never meant to be. Here are  three common food  pairings that fail to bring out the best in either party.

Milk and Tea

A recent study in the European Heart Journal suggests you  shouldn’t follow  the lead of the Brits and spike your tea with milk. The  scientists discovered  that adding moo juice to black tea blunted its   cardiovascular benefits. Casein protein in milk may bind up antioxidants  in  tea, rendering them less available for absorption.

Milk and Chocolate

A few studies have also found that milk can reduce absorption  of flavonoids  in cocoa. These flavonoid antioxidants are believed to be  behind the numerous  health perks, such as reduced blood pressure,  attributed to dark chocolate. So choose dark chocolate  over milk  chocolate when possible.

Coffee and Oatmeal

“Tannins present in coffee, tea and wine are known to interfere  with iron absorption, particularly the iron found in plant-based foods  like  oatmeal, beans and leafy greens,” says Jarod Hanson, ND. The upshot  is this: If  you’re prone to iron deficiency, you might want to avoid  the cup of joe with  your morning oats.

Matthew Kadey MSc, RD, is a Canada-based dietitian and food and nutrition writer. His favorite food pairing is dark chocolate and almond butter. (Leesa recommends all your choices be organic!)  

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today!   I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

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6 Foods That Weaken Bones

6 Foods That Weaken Bones

 

What you eat plays a big role in whether you’re getting the  nutrients you need to build strong bones. What might surprise you, though, is that your diet can also play a role in sapping bone strength. Some foods actually leach the minerals right out of the bone, or they block the bone’s ability to regrow. Here, the six biggest bone-sappers:
 

1. Salt
Salt saps calcium from the bones, weakening them over time. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium, dietitians say. One study compared postmenopausal women who ate a high-salt diet with those who didn’t, and the ones who ate a lot of salt lost more bone minerals. Our American diet is unusually salt-heavy; most of us ingest double the 2,300 milligrams of salt we should get in a day, according to the 2005 federal dietary guidelines.
What to do: The quickest, most efficient way to cut salt intake is to avoid processed foods. Research shows that most Americans get 75 percent of their sodium not from table salt but from processed food. Key foods to avoid include processed and deli meats, frozen meals, canned soup, pizza, fast food such as burgers and fries, and canned vegetables.

2. Soft drinks
Soft drinks pose a double-whammy danger to bones. The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine. Meanwhile, of course, soft drinks fill you up and satisfy your thirst without providing any of the nutrients you might get from milk or juice.

What to do: When you’re tempted to reach for a cola, instead try milk, calcium- and vitamin D-fortified orange juice, or a fruit smoothie made with yogurt. Or just drink water when you’re thirsty, and eat a diet high in bone-building nutrients.

3. Caffeine
The numbers for caffeine aren’t as bad as for salt, but caffeine’s action is similar, leaching calcium from bones. For every 100 milligrams of caffeine (the amount in a small to medium-sized cup of coffee), you lose 6 milligrams of calcium. That’s not a lot, but it can become a problem if you tend to substitute caffeine-containing drinks like iced tea and coffee for beverages that are healthy for bones, like milk and fortified juice.

What to do: Limit yourself to one or two cups of coffee in the morning, then switch to other drinks that don’t have caffeine’s bone-sapping action. Adding milk to your coffee helps to offset the problem, of course.

4. Vitamin A
In the case of vitamin A, recent research is proving that you really can get too much of a good thing. Found in eggs, full-fat dairy, liver, and vitamin-fortified foods, vitamin A is important for vision and the immune system. But the American diet is naturally high in vitamin A, and most multivitamins also contain vitamin A. So it’s possible to get much more than the recommended allotment of 5,000 IUs (international units) a day — which many experts think is too high anyway.

Postmenopausal women, in particular, seem to be susceptible to vitamin A overload. Studies show that women whose intake was higher than 5,000 IUs had more than double the fracture rate of women whose intake was less than 1,600 IUs a day.

What to do: Switch to low-fat or nonfat dairy products only, and eat egg whites rather than whole eggs (all the vitamin A is in the yolk). Also check your multivitamin, and if it’s high in vitamin A, switch to one that isn’t.

5. Alcohol
Think of alcohol as a calcium-blocker; it prevents the bone-building minerals you eat from being absorbed. And heavy drinking disrupts the bone remodeling process by preventing osteoblasts, the bone-building cells, from doing their job. So not only do bones become weaker, but when you do suffer a fracture, alcohol can interfere with healing.

What to do: Limit your drinking to one drink a day, whether that’s wine, beer, or hard alcohol.

6. Hydrogenated oils
Recent studies have found that the process of hydrogenation, which turns liquid vegetable oil into the solid oils used in commercial baking, destroys the vitamin K naturally found in the oils. Vitamin K is essential for strong bones, and vegetable oils such as canola and olive oil are the second-best dietary source of this key nutrient, after green leafy vegetables. However, the amounts of vitamin K we’re talking about are tiny here — one tablespoon of canola oil has 20 micrograms of K, and one tablespoon of olive oil has 6 micrograms, as compared with 120 micrograms in a serving of spinach.

What to do: If you’re eating your greens, you don’t need to worry about this too much. If you’re a big lover of baked goods like muffins and cookies, bake at home using canola oil when possible, and read labels to avoid hydrogenated oils.

By Melanie Haiken, Caring.com senior editor

Caring.com was created to help you care for your aging parents, grandparents, and other loved ones. As the leading destination for eldercare resources on the Internet, our mission is to give you the information and services you need to make better decisions, save time, and feel more supported. Caring.com provides the practical information, personal support, expert advice, and easy-to-use tools you need during this challenging time.

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