Nutrition 101 - Eat foods that naturally contain calcium

Think dairy is the only way to get calcium? Think again. A study that was reported in the September 2005 issue of the American Journal of Clinical Nutrition found that boys who eat the largest number of fruits and vegetables have the strongest bones.1 "Those who consumed 10 servings of fruits and vegetables daily wound up with significantly more calcium in their bones than those who ate less, despite eating the right amounts of dairy foods."1

One of the most important factors for preserving calcium in the bones is ensuring the body is balanced in terms of its pH, a measure used to determine the acid-alkaline balance. When the body becomes acidic (from eating lots of processed foods, sugar, soft drinks, white flour, white rice, beef, milk, and others) it begins to pull calcium out of the bones, a process which reduces the acidity.2 Therefore, a diet rich in alkaline foods, like fruits and vegetables, is important for maintaining bone mass. Fruits and vegetables also contain many important bone-nourishing minerals.2 The effect of eating alkaline food sources is that the body's pH shifts toward neutral or alkaline, allowing the bones to retain their calcium stores.2 One recommendation for maintaining this favorable balance is to "fill half of your plate with vegetables, one-quarter with fish or other lean proten, and the remaining one-quarter with a small amount of starch, such as brown rice."2

Some of the best food sources of calcium are: kale, mustard greens, turnip greens, broccoli, almonds, canned fish (sardines and salmon), and in limited amounts, dairy such as swiss cheese, yogurt, and milk.1,3

Many people now take calcium supplements to ensure strong bones. However, some of these products contain calcium in the form of mineral salts (a.k.a. rocks) which do not assimilate in the body very well. Therefore, food-based calcium supplements that contain other bone building nutritients like Vitamin D, Vitamin K, magnesium, strontium, phosphorous, and manganese might be worth considering. Two companies that carry food-based supplements can be found at http://www.foodform.com/ and http://www.realfoodnutrients.com/.

1 Light, L. 2006. What to eat: the ten things you really need to know to eat well and be healthy! McGraw-Hill: New York.
2 Stengler, M. Spring 2010. Better bone health. Vitamin Shoppe Amazing Wellness.
3 Haas, E. 2006. Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Celestial Arts: Berkeley.