Calcium
Calcium is an essential mineral that plays an important role in building and maintaining strong bones and teeth, where as much as 99% of the body’s calcium is stored. It also plays a role in proper nerve and muscle function and blood clotting.
Calcium requires vitamin D for absorption. A vitamin D deficiency may also contribute to a calcium deficiency and bone loss.
Calcium-Rich Foods
Green smoothies can provide an excellent source of calcium. Most recipes on this website contain at least 15% of the recommended daily allowance (RDA), while many others contain up to 40% or more. You do not need to drink cows milk or consume dairy products to obtain adequate levels of calcium. Humans do not have any nutritional need for the milk from another species! Just think about where cows and ALL other animals in the world who do not drink cows milk get their calcium from? Not milk, but greens and the calcium-abundant plant foods listed below.
|
SMOOTHIE FOODS
– Sesame seeds |
VEGETARIAN FOODS
– Sea vegetables such as kelp, wakame and hijiki |
Here are some tasty ideas for boosting the calcium in your green smoothies.
Calcium Deficiency
Calcium deficiency results in weak bones, poor blood clotting, rickets in children and osteoporosis, especially in menopausal women. Frequent fractures, muscle pain and spasms and numbness/tingling in the hands and feet may be symptoms of calcium deficiency.
High intake of sodium, caffeine and protein increases calcium loss in urine. Ironically, vegetarians and vegans who do not consume dairy products tend to maintain calcium levels and bone health better than those who eat a high protein diet that includes milk, cheese and yogurt as calcium sources. While the United States is one of the largest dairy-consuming countries in the world, they are also have a high per-capita incidence of bone problems including osteoporosis.
Calcium and magnesium compete for absorption in the intestines, so calcium-rich foods should not be eaten with magnesium-rich foods.
Calcium Toxicity
Too much calcium can lead to impaired kidney function and decreased absorption of other minerals. It is commonly believed that too much calcium can cause kidney stones, but recent medical research does not show evidence for this.
The Effects of Cooking On Calcium
Calcium is not believed to be affected by cooking, but may be leached out in water while boiling.
Return to Nutrient Profiles.
Comments? Questions?
To simplify communication, please connect with us on Facebook or through our Contact Page. Also, your questions might be answered in the Green Smoothie FAQ.