I have consistently seen that taking supplements, long term, can result in health issues as I have discussed in all of my books. You can add calcium supplements to the danger list. Taking calcium supplements has been linked to heightened risk of myocardial infarction which I have discussed. The research now definitely shows increased risk for heart disease with supplements, but not dietary intake. You can easily get 1500 mg of bioavailable calcium through The Plan diet and with a wide range of nutrients that support its absorption, so remember food is your medicine!
“A large new study published recently in the Journal of the American Heart Association shows that taking supplemental calcium leads to an increased risk of heart disease, by increasing the calcification of your arteries.
People who simply consumed the most calcium through their diet had a slightly lower risk of calcification of the arteries – about 27% lower than the group with the lowest amount of dietary calcium. However, people who took calcium supplements had a 22% higher risk of calcification.” To read the article in full click here.
Here are the top 10 Plan friendly foods that you should include in your diet:
Calcium Rich Foods
- Kale (cooked) – 2 cups -500 mg – high fiber, aids in digestion and elimination, Vit K, several vits and minerals
- Scallops – 4 oz – 130 mg – Excellent source of B12, selenium, choline, zinc, magnesium, potassium
- Broccoli (cooked) – 1 cup – 91 mg – good source fiber, B6, vit 3, magnesium, omega-3 fatty acids, protein, zinc, iron, niacin, selenium
- Chia seeds – 1 ounce – 179 mg – excellent source omega -3, antioxidants, fiber, magnesium, zinc, iron
- Goat gouda – 1 oz – 225 mg – Vit A, B, riboflavin, iron, phosphorus, magnesium, potassium
- Sunflower seeds – 1 oz – 50 mg – rich in Vit E, copper, B vitamins, essential fatty acids
- Raw Almond butter – 2 tbsp – 90 mg – rich in Vit E, magnesium, potassium, protein
- Scallions – per cup – 72 mg
- Egg –3 medium –75 mg – good source B2, selenium, Vit D, B6, B12, zinc, iron, copper.
- Collards or bok choy- while these are both goitrogens (attacks thyroid function) you can have them once a week if you pass them by testing them using The Plan protocol. Two cups of cooked collards can yield over 500 mg of calcium- the same amount of bok choy will net you over 350 mg.
Your friend in health,
Lyn-Genet Recitas
