#nondairymilkalternatives

[jnanaorganics]

New Product Offering from Jnana Organics: Vegan Milk Alternatives

Organic Pumpkin Seedmilk (Turmeric, Chocolate, Original & Matcha

4.99

Available at Lifethyme Natural Market NYC, Westerrly Natural Market NYC, A Matter of Health Natural Markets  NYC Irving Farms Coffee Roasters NYC  Mrs Greens Natural Markets Westchester

For more info, please contact: info@jnanaorganics.com or gilbertskernan@gmail.com

[bushwicknutrition]

Calcium Update: Get Calcium from Food, Not Pills

Calcium is extremely important to promote bone health and prevent osteoporosis. About 99% of the calcium in our body is stored in our teeth and bone, while the other 1% helps with muscle contraction, nerve conduction and formation of cell membranes.  Other vitamins and minerals are also important for bone mass and the absorption of calcium, such as vitamin D, vitamin K, and magnesium. 

Recent research suggests that consuming calcium in pill form rather than in food is not as effective and can increase certain health risks, such as:

Ineffectiveness at preventing bone loss

Slight increase in kidney stone formation

Associations to added heart risks

Age                       Adequate Intake (mg)            Upper Level (mg) 4-8 years              800                                          2500 9-18 years            1300                                        2500 19- 49 years         1000                                        2500 50 and up              1200                                        2500 From the Institute of Medicine (IOM), 2011.  Promoters of calcium absorption?Vitamin D & potassium found in bananas, beets, apricots, raisins to mention a few.  Inhibitors of calcium absorption?Oxalic & phytic acid bind to calcium and inhibit absorption. These are found in spinach, beet greens, okra, peppers and wheat bran, flax seed, soybeans respectively, which is why calcium from dairy sources are better absorbed (for the most part!). High intake of sodium, caffeine, and protein increase calcium excretion from the body. Healthy Sources of Calcium: Food                                      Portion             Calcium in mg Plain, low fat yogurt               8 oz                    415 Sardines w/bones                   3 oz                    372 Collards, cooked                     1 cup                  357 Fruit, low fat yogurt                8 oz                    343 Ricotta cheese                        4 oz                     335 Skim milk                               8 oz                     302 Almond milk                          8 oz                      300 Rice milk (fortified)                8 oz                      300 Soymilk, fortified                   1 cup                    200-300 Tofu                                       1 ⁄ 2 cup                120-350 Figs, dried                              5 pieces                258 Mozzarella Cheese                 1 oz                      207 Cheddar/Muenster Cheese     1 oz                     203 Blackstrap molasses               1 TBS                    187 Sesame seeds                         2 TBS                    176 Kelp                                        3.5 oz                   168 Salmon, canned w/bones       3 oz                      167 Turnip greens, cooked            1/2 cup                126  Soy nuts                                 1 ⁄ 4 cup                 126 Swiss chard                            1 cup                     102 Broccoli, cooked                     1 cup                     100 Cottage cheese, fat free         4 oz                       100 Kale, cooked                           1 ⁄ 2 cup                  90 Almond butter                        2 TBS                      86 Bok Choy , cooked                  1 ⁄ 2 cup                 79 Tempeh                                   1  ⁄2 cup                 77 Mustard greens, cooked          1 ⁄ 2 cup                 75 Navy/black beans, cooked      1/2 cup                  64 Brussels sprouts                       8 sprouts              56 Black beans, cooked                 1/2 cup                52 Almonds or brazil nuts             2 TBS                    50 Soybeans, cooked                    1/2 cup                 44 Chickpeas, cooked                   1/2 cup                40 Raisins                                      1/3 cup                27 Inspiration & Resources:

All You Need to Know About Calcium. Integrative Therapies Program Nutrition Resources. August 2011. 

Higher Doses of Vitamin D Requires to Protect Your Bones. September 2012, Vol. 30, Number 7.

Boning Up On Calcium. Tufts University Health & Nutrition Letter. October 2012, Vol. 30, Number 8.

Edited by Tcabrarr