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CALCIUM How much? From where? Learn more here! Click here for an excellent chart of Calcium Sources. According to Physicians Committee for Responsible Medicine (PCRM), "The most healthful calcium sources are green leafy vegetables and legumes" Some researchers question the wisdom of current government calcium recommendations. They note that the Standard American Diet is so fundamentally flawed that trying to protect our bones by taking in loads of calcium "is like trying to fill a tub with no stopper by turning up the faucets." PCRM has a terrific article about calcium and protecting your bones: Calcium and Strong Bones, which you can read at http://www.pcrm.org/health/Preventive_Medicine/strong_bones.html Here is some information from the American Heart Association about Calcium: Studies have shown that vegetarians absorb and retain more calcium from foods than do non-vegetarians. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products are better sources of calcium. http://www.americanheart.org/Heart_and_Stroke_A_Z_Guide/vegdiet.html High protein diets appear to lead to increased calcium losses. Calcium requirements for those on lower protein, plant-based diets are believed to be below the usual recommendations. http://www.veg.org./veg/Articles/calcium.html Most studies have shown that high doses of calcium do NOT slow bone loss. In fact, many populations with high intakes of calcium also have high rates of osteoporosis[5], probably because their high protein intake causes significant calcium loss ... The type of protein may also be important. At least one study shows that soy protein, even at high levels, does not increase calcium excretion the same way that protein from animal sources does. According to the article from New Century Nutrition, The Great American Milk Myth, by Dr. Charles R. Attwood : "Good bone density attained by the age of 18-25 usually lasts a lifetime for people who consume a balanced plant-based diet and remain physically active. The problem with milk and other dairy products is that they are not only rich in calcium but they are also high in protein, which has been shown to create calcium loss through the urinary tract." http://www.newcenturynutrition.com/NCN/ariticles/milk_myth.html Also keep in mind that animal products (dairy products, eggs, fish meats, etc.) contain cholesterol and there is no need for the intake of cholesterol. The human body makes its own cholesterol. This page is not written to push "the vegetarian agenda," bit simply to educate you about healthier alternatives and resources. Mother's milk from other species of animals is not designed for humans, especially after being treated with high pressure to alter molecules and after being subjected to high heat to pasteurize it. Fresh vegetable juices are loaded with nutrients. Greens offer amazing nutrition. Sesame seeds top the list for calcium content. The educated consumer is the best advocate for (and example of) a healthy diet and lifestyle. |
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