Many people know that calcium is essential to the structure of bones but what many ignore is that calcium also is beneficial in dealing with certain health conditions, such as insomnia, anxiety, indigestion and heart disease. This explains why the mineral appears in many medicinal formulas for calming the nerves, relaxing the liver and cooling and moistening the system.
Calcium is an important mineral for the whole body but it is only absorbed properly in combination with other minerals (magnesium) and vitamins (vitamin D); otherwise it is either flushed out of the body or dangerously absorbed into the soft tissues, triggering inflammation (arthritis) and other disorders.
To increase calcium assimilation other minerals should be in the right balance. In combination with calcium, magnesium plays an important role in bone formation.
It prompts the production of calcitonin, the hormone that increases calcium in our bones while preventing its absorption into the soft tissues which can lead to a form of arthritis requiring a magnesium-rich diet for treatment.
Such a diet also helps in the case of calcium deficiency. A good source of magnesium is dried seaweeds (kombu, arame, wakame), beans (aduki, mung, lima), and whole grains (buckwheat, rice, rye). Other foods rich in the mineral include nuts and seeds (almonds, cashew and sesame).
High-chlorophyll foods (wheat or barleygrass and micro-algae) also supply good amounts of magnesium if consumed on a regular basis, whereas the magnesium content of dairy products, eggs, meat and fruits is relatively insignificant. Additionally, the refining of foods and milling of grains rob them of most minerals. Except for seaweed, chocolate is the richest in magnesium but overindulgence can block your body’s normal mineralization.
Another important function of magnesium is relaxing the body muscles as calcium contracts them. Both minerals are a desirable treatment for cardiovascular disorders and headaches. Remember that calcium, without magnesium, would be poorly absorbed by the body. The minerals complement each other.
To regulate calcium, we also need silicon, phosphorus, boron and vitamins A and C, which are found in chlorophyll-rich plants, especially micro-algae and cereal grass.
Green plants also contain very high amounts of calcium.
Many of us are familiar with the fact that vitamin D is a prerequisite for efficient use of calcium in our bodies. Sunlight is the source of natural vitamin D; our skin synthesizes the rays into the vitamin. Exposing part of our body to the sun for only ten minutes daily is a requirement for all and preferable to the synthetic form of the vitamin found in fortified milk and foods.
Both European and American diets are known to rely heavily on dairy products for calcium, yet calcium deficiency resulting in osteoporosis and arthritis is still common. In China and the Far East, dairy consumption is very low yet such health issues are not of the same magnitude. Sources of calcium in the Far East include plants and seaweed which are very rich in essential minerals. In support of such diets, recent studies emphasize the importance of adequate dietary minerals such as magnesium, silicon, phosphorus, and vitamins A, C and D in order for the body to improve the metabolism of calcium. This combination of vitamins and minerals is very high in most green plants and seaweeds.
Calcium deficiency is most common in older woman who usually develop osteoporosis, or bone loss, due the decrease of estrogen after menopause. The condition also appears in female athletes who exercise a great deal and deplete their estrogen supplies.
Moderate activity, however, wards off calcium loss. Osteoporosis patients can benefit from dark green leafy vegetables, cereal grass, seaweeds and micro-algae, which are also beneficial foods during pregnancy.
A salad of mixed dark greens, available in all markets and supermarkets, can supply a good amount of calcium, magnesium, silicon, other minerals and vitamins to prevent bone loss. Vegetable dishes and soups are also a good way to eat healthy greens, but overcooking makes them lose their nutrients. Additionally, silicon-rich foods, such as parsnips, celery, lettuce, unpeeled cucumber, carrots, strawberries, brown rice and other whole grains encourage the assimilation of calcium.
Beware of excess sugar, honey and syrups since they act as calcium inhibitors, stimulating yeast growth in the digestive tract. On the other hand, chlorophyll and silicon in plants slow down the proliferation of harmful microorganisms by balancing the effects of very sweet food and encouraging calcium absorption.
Finally, for your body to benefit from calcium, you require a continuous supply of all important minerals and vitamins. No mineral or vitamin acts alone in your body; all work in a wonderful synergy to ensure smooth and normal functioning of all the body systems.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)