Nutrition

Consider These Other Calcium Rich Foods in Your Diet

Consider These Other Calcium Rich Foods in Your Diet - milk
Milk and dairy foods don’t have to be the only source for your calcium needs. Other options are available to meet your required daily requirement (RDA).

Most of us equate obtaining enough calcium with consuming enough milk and other dairy products. What if your diet excludes these products? What other foods contain calcium?

Consider These Other Calcium Rich Foods in Your Diet - strong bonesImportance of Calcium

Calcium is a mineral and is the most abundant in the body. According to The New Becoming Vegetarian, ninety-nine percent of the body’s calcium is found in bones and teeth. It is calcium’s role to harden the bone. It takes approximately 20-30 years to reach maximum bone strength. After the age of 30, bone mass declines gradually. The amount of decline is dependent upon dietary habits, exercise, as well as hormonal balance.

Smaller functions, but still quite vital, of calcium include blood clotting, muscle relaxation, nerve cell message transmission, regulation of cell metabolism, as well as preventing hypertension.

Plant food options

Let’s break down some other options for obtaining adequate calcium in your diet:


Kale and other leafy vegetables

Consider These Other Calcium Rich Foods in Your Diet - kale

Look to various green plants for your dose of calcium: broccoli, Asian greens, collards, kale, okra, mustard greens and turnip greens. These choices actually have low amounts of oxylates, which are plant acids. This allows for higher absorption of the calcium; their absorption is actually higher than that of cow’s milk.

Sea vegetables

Consider These Other Calcium Rich Foods in Your Diet - seaweed

Hijiki, arame, and wakame are all forms of seaweeds and have high calcium content. Though not a common staple in the American household, they can be found in a dehydrated form in many Asian markets or specialty stores. Once rehydrated they can be added to soups, salads, and stir-fries. Consider a new experience.

Tofu

Consider These Other Calcium Rich Foods in Your Diet - tofu

Tofu is made from soy milk that has been injected with a coagulant. Calcium and magnesium are also added and can be one of the best sources for calcium in your diet.

Beans

Consider These Other Calcium Rich Foods in Your Diet - beans

All beans have some calcium, but the highest content of calcium can be found in white beans, black turtle beans, and soybeans.

Fortified beverages

The label of certain beverages will tell you if calcium has been added to the product. The most common household beverage fortified with calcium is the morning glass of orange juice. If the juice has been fortified, it will contain the same amount of calcium as a cup of cow’s milk. The calcium tends to settle to the bottom of the container, so shake it up before pouring.

Nuts, sesame seeds, and their butters

Consider These Other Calcium Rich Foods in Your Diet - almonds

Almonds are one of the best choices for calcium. An ounce of almonds contains 80 mg of calcium. Have you tried almond butter? It not only has good calcium content, but the taste is outstanding; use in place of peanut butter.

Cereals

Consider These Other Calcium Rich Foods in Your Diet - cereals

Many ready-to-eat cereals are fortified with calcium and may contain enough to meet the daily requirements. Check the nutritional label on your favorite brand of cereal.

Milk and dairy foods don’t have to be the only source for your calcium needs. Choose a variety of foods, some common, and some, not so common, to successfully achieve your recommended daily allowances.

Disease Management

Learn How to Lower Blood Sugar Naturally: Diabetes Life & Health

Learn How to Lower Blood Sugar Naturally - Diabetes Life & Health
In the human body, blood sugar rises and falls for various reasons, including diet, exercise, medication and supplements. After eating foods high in refined carbohydrates, blood sugar goes quickly upwards. In a healthy body, the pancreas releases insulin in response to the increasing levels of blood sugar, which lowers blood sugar to normal levels. In a diabetic, or pre-diabetic, insulin does not regulate blood sugar well, but diet, exercise and supplements can lower help maintain normal blood sugar levels.

What is Diabetes?

There are three known types of diabetes: namely juvenile diabetes or Type 1, adult-onset or Type 2 diabetes, and gestational diabetes or diabetes that occurs during pregnancy.
All types haves different causes, but the resulting high blood sugar is the same for each.

  • Gestational diabetes affects pregnant women, and often goes away once the baby is born.
  • Type 1 diabetics produce very little or no insulin, and are usually diagnosed in childhood.
  • People with type 2 diabetes don’t produce enough insulin to bring blood sugar down. Type 2 diabetes usually develops later in life, as the result of a poor insulin response.
  •  
    In addition to the three main types of diabetes, there are also people with a condition known as pre-diabetes. A pre-diabetic has borderline blood sugar levels that are higher than normal, but not yet high enough to qualify as diabetic.

    Diabetes Lifestyle Changes to Lower Blood Sugar Naturally

    Lifestyle Changes for Lowering Blood Sugar Naturally

    Simple lifestyle changes can make a difference in blood sugar levels. These general changes can help to lower blood sugar naturally:

  • Avoid foods that are high in refined carbohydrates, such as sugary desserts or white bread.
  • Eat foods high in fiber, to slow blood sugar rise after eating.
  • Start a moderate exercise program, to help keep blood sugar levels normal.
  •  
    Foods and Supplements that Lower Blood Sugar

    Learn How to Lower Blood Sugar Naturally

    There are some foods and supplements that can reduce blood glucose levels.

  • Stevia, a natural sweetener, lowers blood sugar levels. For more information about Stevia, read: Natural Sugar Substitutes: Stevia and Erythritol.
  • Green tea also lowers blood sugar levels, according to a 2004 Japanese study.
  • A 2003 study, published in Diabetes Care, shows that cinnamon also reduces blood glucose levels.
  •  
    Tip: Adding a cinnamon stick to a brewing cup of green tea, sweetened by stevia, improves the flavor, and combines the health benefits.
     
    Diabetic Testing and Treatment

    Diabetic testing and treatment should be supervised by a physician. Before making changes to diet or exercise level, or adding new supplements, diabetics should consult with their treating physician for optimum health and safety.

    Nutrition

    Super Health Foods That Boost Your Defences

    Super Health Foods That Boost Your Defences

    The key to good health and disease prevention is the food you eat every day. In order to have optimum health, you need to take particular vitamins, minerals, and nutrients. To enhance vitality, intelligence, beauty, and optimum health you require super nutrition.

    Use any of the following superfoods to build up your immune system and bolster your defences. They are easy to assimilate into your diet and go a long way to defend against many diseases, help you live life more abundantly, and improve complexion.

    Super Health Foods That Boost Your Defences - yogurt

    Yogurt. Researchers have found that yogurt can make your system more resilient, says Dolores Riccio US Dietician and author of Superfoods for Women. This probably due to its probiotic activity which helps to feed friendly bacteria in the gut, where half of your immune system is situated. In addition, yogurt contains an array of vitamins and minerals.

    Try to have a serving of yogurt everyday. You can use it in many different ways; spoon it over fruits for breakfast, starting the day with a healthy punch. Eat it as an individual pot or add it to a fruit smoothie.

    Super Health Foods That Boost Your Defences - brazil nuts
    Brazil Nuts. Brazil nuts are one of the best sources of the mineral selenium which is a super anti-cancer nutrient and is often lacking in modern day diets. Selenium is a trace mineral that is only needed in small amounts. Brazil nuts are an excellent choice for adding selenium to your diet and is the number one food providing 544 micrograms of selenium per ounce.

    Super Health Foods That Boost Your Defences - oyster mushroom

    Mushrooms. Oyster mushrooms are packed with potent phytochemicals called beta glucans, which stimuate the immune system and have anti-cancer properties. Shiitake and maitake are types of Japanese mushrooms that are high in beta glucans, and procini and morels are rich in antioxidants.

    Go to your local supermarket and find exotic mushrooms and then add them to stews, stir-fries, and sauces.

    Sweet Potatoes. These should be your first choice over the white potato or new potato. Sweet potatoes are high in beta carotene and vitamin C, two vital antioxidants. You can replace the standard white potato with these nutrient-rich potatoes and you can have them mashed, roasted, or baked. They are sweet and delicious and make a lovely sweet potato pie.

    Super Health Foods That Boost Your Defences - spinach

    Spinach. This vegetable contains 377% of your recommended daily intake of vitamin A, an important immune booster. It also contains a wide range of antioxidants and minerals such as zinc and omega-3 fatty acids. It is recommended that you eat spinach in it raw state rather than cooked. Add baby spinach leaves to salads, sprinkle on soups or mix with tuna mayonnaise in a wholemeal sandwich for maximum effect.

    Super Health Foods That Boost Your Defences - pomegranate

    Pomegranate. Pomegranate has experienced a surge in popularity in recent times, and this is because it has been shown that it is unusually high in antioxidants, helping you fight off the free radicals that cause ageing and illness. Drink a glass of the juice every day as it contains the highest antioxidant content.

    These are a few of the life enhancing foods you should eat to bolster your defence system. For more information on superfoods, check out Superfoods for Women.