Calcium myth #3: You need to take calcium pills with vitamin D. This is 100% incorrect. Vitamin D is fat soluble and the body stores it so it is available when required for calcium utilization. Your bone health is about far more than just calcium, magnesium and vitamin D. Vitamin D is the primary biological regulator of calcium metabolism and bone health and with enough vitamin D a healthy body absorbs about 30% of the bioavailable calcium available. Without enough vitamin D the absorption drops to 10%. However, calcium absorption is about way more than just vitamin D.
Calcium works like a team
Calcium absorption, bone re-mineralization and osteoporosis-prevention requires; naturally derived omega-3 and -6 fatty acids, natural food enzymes, vitamin C, vitamin D, vitamin K, proteins, strontium, potassium, glycoproteins, collagen, non-collagenous proteins, conjugated linoleic acid (CLA), serotonin, zinc, manganese, magnesium, copper and phosphorous and more… These nutrients are all highly-bioavailable on a plant-based wholefood diet.
What are the best and healthiest food sources of calcium?
Leafy green vegetables, parsley, almonds, sardines, sesame seeds, tuna, broccoli, cauliflower, seaweed, sea vegetables, turnip greens, romaine lettuce, pinto beans, adzuki beans, oysters, soybeans, watercress, rhubarb, nuts, bok choy or kale are all good sources of highly bioavailable calcium.
For example; Two cups of broccoli contains 300mg of calcium, no saturated fat, lots of healthy fibre and 250mg of vitamin C (which significantly improves calcium absorption). One glass of commercial cow’s milk also contains 300mg of calcium but it comes with high levels of saturated fat and phosphorus (which prevents calcium absorption) and ZERO healthy fibre or vitamin C – both of which are required for full calcium absorption. So not the best calcium choice then.
The best way to absorb your calcium, grow strong bones and to prevent osteoporosis is by consuming an alkaline-rich diet of fruits, vegetables, nuts, seeds, good quality protein, essential fatty acids & soaked, sprouted or fermented wholegrains and legumes. Lifestyle changes include regular outdoor exercise under sunlight, enough rest, and avoiding fizzy drinks and acidic refined foods.
Jason wishes to deeply thank, acknowledge and recognise the effort and contribution that the PIF Foundation has provided on a voluntary basis since 2014, as we educated, motivated and inspired change that helps transform the health, vitality and longevity of people all over the world.