The Women Warriors

[RawMahdiyah]

*Calcium is the most abundant mineral in our bones and is essential for the formation of bones, the prevention of osteoporosis, for nerve transmission, blood clotting, pain relief and exercise. It is also important in maintaining healthy blood pressure (all issues many North Americans are facing). To prevent arrythmias, kidney stones and muscle cramps, never take supplement without magnesium (needed to keep calcium in solution so that it can be utilized by the body). Calcium citrate is the best form of supplement. A Vegetarian diet (NOT dairy) is the best source of dietary calcium.



Food : Mg/100g (3 1/2 ounces)



Vegetables



Beet greens, cooked* : 118

Broccoli, cooked or raw : 130

Chard, cooked : 73

Collards, boiled, drained* : 188

Dandelion greens, boiled, drained : 187

Kale, boiled, drained : 187

Kidney beans, cooked : 40

Mustard greens, boiled, drained : 138

Okra, cooked : 82

Parsley : 203

Parsnip, cooked : 57

Rutabaga, cooked : 55

Turnip greens, boiled, drained : 184

Turnips, cooked : 40

Watercress : 151




Seeds


Almonds : 254

Brazil Nuts : 186

Raisins : 62

Sesame seeds : 1, 160 !

Walnuts roasted : 83




Sea Vegetables



Agar : 567

Dulse : 296

Hiziki : 1, 400

Kelp : 1, 093

Kombu : 800

Wakame : 1, 300




Sources: Benjamin T, Human Nutrition; USDA Handbook No.8; and Michio, Kushi, The Book of Macrobiotics

*Spinach also has appreciable calcium value, but is high in oxalic acid (also in beet greens, rhubarb, cocoa), which binds calcium and makes it hard to assimilate. Note that most popular spinach dishes are served with cheese or eggs (organic please!)- these help counteract the oxalic acid. Sunflower seeds also serve that purpose. I also recommend not throwing away the water from cooked vegetables as often (if organic) they are high in the micronutrients and electrolites of the food (use it in soups). Cooking highly denatures the foods nutrient value.


RawMahdiyah
_________________
"Cast down what is in your right hand. It will swallow up what they have wrought. Verily they have wrought only a sorcerer's stratagem; and a sorcerer does not succeed (no matter) from whatsoever (skilled group) he may come." (Quran-20:69)

[RawMahdiyah]

Concentrated Sugars/carbonated beverages

* refined or otherwise, including honey
* creates an acid reaction in the body which results in demineralization
* alter the calcium-phosphorous ratio in the blood (calcium acts as buffer)
- causes phosphorus levels to drop
- inhibits calcium absorption

High-Protein foods

* all dairy (milk, cheese, yogurt, ice cream), meats, fowl, fish
* acidify the blood- much like sugar does- dissolves calcium from the bones
* some forms of purified protein (often found in meal replacement drinks) will also cause calcium loss. eg. casein, lactalbumin, egg white


Nightshades

* alkaloids in these plants seem to affect calcium balance
* alkaloids are chemical substanced that are products of plant metabolism and have strong physiological effect
* alkaloid, like proteins, have a high nitrogen content but rather than being tissue builders, are stimulants, hallucinogens, medicines, and poisons
-Chemical componant (Solanine) lodges into joints and causes inflammation
* nightshade foods may subtly remove calcium from bones and deposit it in joints, kidneys, arteries, and other undesirable locations in the body
* diets high in nightshades seem to include dairy products. Eg. tomatoe sauce and cheese, potatoes and cream etc.
-if nightshades reduce calcium levels then dairy could provide extra calcium (not recommended-and is difficult to digest).


Wine, vinegar and citrus

* naturally acidic fods that require the buffering action of calcium during metabolism
- overacidity causes dessolution of bone and teeth calcium


Coffee, alcohol, and salt


* contribute to calcium loss-leaches from the bones and excreted in urine
* coffee is minor-8 or more cups per day needed to affect calcium levels
* alcohol interferes with calcium absorption and may be toxic to bone cells


Fibre


* does not deplete bones of calcium but high amounts of fibre can inhibit calcium absorption in the intestine



Nightshades (Solanacea)

*Potatoe family- petunia, tomatoe, eggplant, tobacco, all red/green peppers, (chili, bell, pimento etc.)
* Mint family- coleus, mint, basil, thyme, chinese artichoke, bergamot, clary, hyssop, balm, lavender, sage, rosemary, savory, marjoram, horehound, oregano, catnip
* Morning glory family- morning glory, sweet potatoe, bindweed


* Lack of Vit. D (sunshine vitamin) which is needed for its absorption, and also regulates calcification and mineralization of the bones.


TheHealthHouse.



RawMahdiyah
_________________
"Cast down what is in your right hand. It will swallow up what they have wrought. Verily they have wrought only a sorcerer's stratagem; and a sorcerer does not succeed (no matter) from whatsoever (skilled group) he may come." (Quran-20:69)