When you think of calcium, what’s the first food that comes to your mind? Milk, right? But what if you avoid milk products? Can you still get enough calcium?
HOW MUCH IS ENOUGH?
The amount of calcium the body needs each day is still debated by scientists. The current US recommendation is 1,000 milligrams a day for most adults, and higher for teens and for women past menopause.1Office of Dietary Supplements.
The average American consumes 19.5 teaspoons (82 grams) every day. That translates into about 66 pounds of added sugar consumed each year, per person. Many refined sugars are “hidden” in processed foods. The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for healthy women and 9 teaspoons (38 grams) for men. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day.
Approximately 30% of all Americans now, either avoid gluten-containing foods or eliminate gluten all together. The popular paleo diet avoids gluten-containing grains and claims that our distant ancestors did not eat them. Even some PBS TV health specials and popular health books advocate such. Are they going too far? Let’s examine the evidence.
Nutritious and tasty, almonds yield rich health benefits, especially to those who have prediabetes, type 2 diabetes, and elevated cholesterol. If they are not on your table daily then you could be missing out.
Pearly white coconut oil looks harmless enough. Coconut oil is growing a reputation as being a healthful alternative for monounsaturated and polyunsaturated oils. However, coconut oil, a saturated fat, may not be good for everyone; therefore, the claims need close examination, and you may be surprised at some conclusions!
If you are obese, have a pot-belly, metabolic syndrome, or diabetes, daily consumption of walnuts will help you. Why? Like most nuts, walnuts are rich in fiber, anti-oxidants, unsaturated oils, and blood vessel health-promoting minerals such as magnesium and potassium.
Want to try a delicious alkaline and gluten-free cereal for a change? Studies indicate that millet actually targets diabetes and inflammation. Providing a good amount of magnesium, phosphorus, protein, fiber, and anti-oxidants, this tasty cereal is certainly nutritious. The Hunzas, who are known for their excellent health and longevity, consume millet as a regular staple in their diet.
Do you have it? You do if you have allergies, asthma, arthritis, gum disease, peptic ulcers, atherosclerosis, diabetes, cancer, obesity, or an auto-immune condition. Have what? Inflammation. Inflammation initially starts as a protective mechanism that prevents the spread of disease, persistent inflammation fuels practically all chronic diseases and acute ones, too.
So what’s the deal with iron? Is this metal truly worth its mettle? Iron is a two-edged sword. For a certainty, iron plays a huge role for the body’s health. Excessive amounts, though, can cause damage.
These contain antioxidant vitamins and phytochemicals which prevent free radical damage. Artichokes and russet potatoes top the vegetable list; green, leafy vegetables are especially loaded with anti-oxidants. Spinach, broccoli, and tomatoes, in particular, contain alpha-lipoic acid which helps to reduce free radical damage to the brain cells. The carotenoids are a family of several hundred fat-soluble pigments found in yellow-orange and red fruits and vegetables, as well as green-leafy vegetables, which exert antioxidant activity.