Are You Absorbing Enough Calcium
The low down on getting enough calcium
We all need calcium, no matter what gender we are. Women seem to be more prone to developing osteopenia and osteoporosis. Both of these degenerative diseases are preventable but it takes diligence. I know many people will look at the calcium rich food list below and say - yes yes I eat all of those foods but when you sit down and look at what you ate in a day, did you really incorporate the calcium rich foods. Click here to copy and paste the list and get it printed out and put up on your fridge and start including these foods daily.
Calcium table
Recommended Daily Intake of Calcium
As well as calcium we need to make sure we have enough vitamin D for the calcium to be absorbed by the bones. Between 5 and15 ug daily.
And for women we need to make sure we are getting enough oestrogen. That works out when we are menstruating but in menopause and post menopause we do need to make sure we eat enough foods with phytoestrogens in them.
Food lists for Calcium, Vitamin D are below and sign up for the menopause newsletter to get the list of Phytoestrogen rich foods. I really suggest printing them out and putting them up on your fridge and making sure you eat foods from these lists daily. I definitely would be adding herbs to every single meal you cook.
Calcium Rich Foods
Foods for Vitamin D
Need to get in the sun ideally around 10 am or after 2 pm for 20 minutes daily with 30% skin exposed.
Mushrooms if they have been left out in the sun for 10 minutes
Seaweed- kelp, dulce, nori
Then there are a few things you need to consider to ensure your body absorbs the calcium it needs.
Cut out processed foods and preservatives.
Soak grains, legumes and nuts (especially almonds, brazils and cashews) to remove the phytic acid that can inhibit the absorption of calcium.
Wilt leafy greens, don’t eat them raw as the oxalates can inhibit the absorption of calcium.
Limit animal products including dairy. Avoid altogether if you can.
Limit alcohol to occasional use.
Cut out smoking
Exercise regularly including resistance exercise 3 times a week. Ensuring you eat a meal with good protein content after resistance exercise.
The below recipe has enough calcium for 1000mg for 2 people. If you need 1300mg increase the amount of herbs.
Amaranth and Tofu Filled Pumpkin
If you can’t get amaranth then use quinoa instead. I wanted to fill 2 small butternut pumpkins but they didn’t have any at the market so I used a Japanese pumpkin. You could also fill zucchinis, potatoes or capsicums with this filling. Even pumpkin has 21 mg of calcium for every 100g.
Enough for 3 to 4 people with a salad
Ingredients
1 small Japanese pumpkin or 2 small butternut pumpkins
300g firm tofu crumbled
2 cups cooked amaranth or quinoa
½ cup almonds
4 cup leafy greens cut small ( I used silverbeet, kang kung and moringa)
1 cup broccoli cut small
¼ cup currants
25g fresh sage finely cut
4 bay leaves
50g parsley finely cut
2 onions finely diced
8 cloves garlic minced
2 tsp tamari
Chilli (optional)
2 splashes of olive oil
Salt and pepper to taste
3 tbsp miso
Tahini sauce
8 tbsp tahini
Juice 1 lemon
Water to thin
Method
Cut the pumpkin in half and scoop out the seeds. Place on a baking tray and bake for 30 to 45 minutes or until the flesh is soft.
Place the cooked amaranth in a mixing bowl.
Place the oil in a wok with the onion, bay leaves, garlic and a couple pinches of salt, sauté for a few minutes then add the leafy greens and herbs and cook until wilted. Add the tamari, currants and miso and ¼ cup water. Cook until miso is mixed through. Transfer this into the bowl with the amaranth.
Add another splash of oil to the wok and cook the tofu for 5 minutes, add the almonds and cook for a few minutes. Transfer to the bowl with the veggies.
Mix everything together, taste for pepper and salt.
Fill the pumpkin with the mixture and place in the oven for 10 to 15 minutes to heat through.
For the tahini sauce, place the tahini and a pinch or two of salt into a bowl with lemon juice and water to thin.
When the pumpkin and filling is warmed through drizzle on the tahini sauce.