Calcium and Magnesium for Gluten Free diets

Different vegetables, different minerals

Find yourself a place to relax and lets be together for a few moments. Many times people are told to have a variety of colourful foods in their diet. The reason behind this statement is not all vegetables have the same minerals and vitamins. Therefore if you eat a variety you get a cross section of all the different types of vitamins and minerals. Today I’m going to concentrate on just a few.

Calcium is one of the most important, (not saying others aren’t important), it is just that the first mineral to show up during conception at the eighth division of the egg and sperm is calcium. Its part of our skeleton, and we require calcium rich foods to benefit our nerves and heart. It has a major role throughout the body. When calcium is out of balance then so are all the other minerals in the body. The balance of minerals is a delicate one and missing meals or having a diet that has a mineral deficiency places stress and strain on all parts of the body. Research is now also investigating the importance of Calcium and Vit D.

No-one knows the exact balance and ratio of how much each individual requires daily. We are all unique individuals our digestive systems are different,which of course is formed from our ancestral line. What we do know is that you do need to ingest minerals each day from as many plant sources as possible. For meat eaters, minerals are part of your diet, but not all minerals come from meat or fish. 

One other point to raise about calcium is magnesium. Calcium levels will be maintained when magnesium is also part of the mineral uptake. In a study where calcium and Vitamin D were supplied and magnesium withheld, all those involved in the experiment became magnesium deficient. When the magnesium was reintroduced, the calcium levels returned to normal. So Vit D3 with Vit K and magnesium are important components of daily minerals. Magnesium is part of the calcium absorption process. A simple way to remember this is, calcium helps the muscles to contract and magnesium aids in the muscles relaxing.

One area that is clear to test is when these are out of balance and the body starts to leach the calcium from the bones. Then we can start to see the onset of osteopenia or arthritis. When the body starts to leach out calcium from the bones there is a residue of calcium which moves itself into joints and grinds down the cartilage and causes arthritis. Another area of damage is when the residue of this calcium from bones, binds with fats, increasing plaque in the arteries and potentially may cause kidney damage. There is a constant flow of information about getting calcium from milk. Many cultures around the world do not drink milk and therefore easily find calcium from other sources. 

Tofu, almonds, dark green leaf vegetables, sesame seeds, tahini, yoghurt, turnip greens, broccoli, almonds, salmon, dried sea vegetables, hazelnuts, sunflower seeds, watercress, chickpeas, kale, okra, black beans, quinoa, spirulina, Chinese cabbage, eggs, cottage cheese, brown rice, bluefish, chicken to name a few. Some foods to avoid or have in small quantities that inhibit calcium uptake are coffee, soft drinks, excess meat, sugar, alcohol, excess salt, etc. Foods that contain solanum, have an affect on the  uptake of calcium, these are tomatoes, potatoes, eggplant and bell peppers. Have these in very small quantities and not on a regular basis. 

There are times that you or your family may require a little more calcium, such as when small children are in their growing years, women who are pregnant, also lactating.  Those who have nervous system disorders require good calcium sources. When we age we require an increase in calcium and throughout the years of menopause. Two other areas that require attention are spiritual growth where there is intense meditation or spiritual programs that last for days or weeks with intensive intrusions of mediation or some forms of yoga. Sometimes the smallest things have the greatest results. I believe that we can change our health when we pay attention and work towards creating that balance.

Incorporate more of the following in your diet, tofu, large leafy greens (Bokchoy, Pak Choy, Collards, Kale, Mustard greens for example). Poppy, almonds, chia and sesame seeds, some yoghurts, beans and lentils, sardines and salmon to name a few options. You can never go wrong with those beautiful green vegetables. Enjoy. 

Stir Fried Greens

Ingredients

1 bunch Bok choy or any of the following, Choy sum, mustard greens, English spinach, kale, small Napa cabbage 
1 - 2 tablespoon toasted sesame oil or olive oil
2 minced garlic clove
Pinch sea salt

Method

Slice greens. Heat oil in a skillet or wok; be careful not to burn oil. Place garlic in wok for a minute or two add greens with salt and cook for 2-3 minutes. Serve immediately.

Health and Happiness

Karla