In addition to avoiding calcium inhibitors, it’s important to include calcium partners or enhancers. These nutrients work together in a fine balance to ensure proper bodily functions:
Magnesium, which is sensitive to the same inhibitors as calcium, can beÂ found in raw leafy greens, nuts, seeds, soybeans, and whole grains.Â A dietary ratio of 2 parts calcium to 1 part magnesium is consideredÂ ideal…so a woman requiring 1000mg of calcium daily should be sureÂ to get 500mg of magnesium.
Phosphorus can be found in lean meat, poultry, eggs, fish, dried peas, beansÂ dairy products, and whole grains. For 1000mg of calcium, 800 mg ofÂ phosphorus is considered ideal.
Vitamin C found in citrus fruit, melon, strawberries, tomato, green pepper,Â broccoli, brussel sprouts, potatoes, and dark green veggies.
Vitamin D, especially critical to add to our diets now that we avoid sunlightÂ like the plague, can be found in fish oils, low fat beef, fortified skimÂ milk, tuna, salmon, butter, and eggs.
Vitamin K, which can be found in leafy greens, peas, potatoes, cabbage,Â liver, and cereals.
Boron, a trace mineral that can be found in fruits, especially apples andÂ pears, vegetables, especially the green leafy variety, legumes, andÂ nuts.
Silicon, another trace mineral found in alfalfa, oat bran, wheat bran, andÂ Soybean meal.
As with all nutrients, food sources of calcium are best and most efficiently utilized by our bodies…they are, after all, called supplements, not replacements! If you need supplementation, remember that calcium comes in combination with other minerals, since calcium alone is unstable. The two most popular supplements are calcium carbonate and calcium citrate. The calcium in calcium citrate has been shown to be significantly better absorbed than other forms of calcium supplements. Remember, your body can only absorb 500 mg of calcium at a time, so supplements should be taken at intervals during the day.
And last but not least for optimizing calcium retention? Repeat after me:
WEIGHT BEARING EXERCISE IS A MUST!
What kind of exercise counts as weight bearing? Walking, running, jogging, tennis, skiing, hiking, aerobic dance, jumping rope, and lifting weights all count!
Studies show that women who participate in weight bearing exercise have significantly greater bone density than those who work out less or not at all. Doctors recommend at least 20-60 minutes of medium intensity weight bearing exercise three times a week. So get moving and save those bones…you’re gonna need them!
Hope you enjoyed this installation of Feed Your Goddess! I’ll be back next time with a discussion of magnesium…the mood food!