Calcium is found in dairy foods, salmon (with bones), sardines, seafood and dark green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer’s yeast, broccoli, buttermilk, cabbage, carobs, cheese, collards, dandelion green, dulse, figs, filberts, goat’s milk, kale, kelp, milk, mustard greens, oats, prunes, sesame seeds, soybeans tofu, turnip greens, watercress, whey and yogurt.
Herbs that contains calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetails, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd’s purse, violet leaves, yarrow, and yellow dock.
A diet that is high in protein, fat and/or sugar affects calcium uptake. The average American diets of meats, refined grains, and softdrinks leads to increase excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body.
A diet based on foods such as vegetables, fruits and wholesome grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable.
Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, soybeans and spinach) interferes with calcium absorption by binding with it in the intestines and producing insoluble salts that cannot be absorbed.
The normal consumption of foods containing oxalic acids should not pose a problem, but overindulgence in these foods inhibits the absorption of calcium. Oxalic acid can also combine with calcium to form calcium-oxalate kidney stones. However, that taking magnesium and potassium supplements can prevent the formation of this types of stone.
Calcium in human diet
