When to Sup­ple­ment

Natural Solutions - - Food Matters | -

proper uti­liza­tion of cal­cium in the body.

If we need cal­cium sup­ple­men­ta­tion, the best ap­proach is to take it to­gether with th­ese and other nu­tri­ents to op­ti­mize its ben­e­fits and re­duce po­ten­tial im­bal­ances. There is an old cliché that food is the best medicine, and it’s ab­so­lutely cor­rect. As is the case with cal­cium and count­less oth­ers, nu­tri­ents don’t work in iso­la­tion. They have com­plex re­la­tion­ships with other vi­ta­mins, min­er­als, and co-fac­tors in their food­based sources, which af­fect ab­sorp­tion, bioavail­abil­ity, and ac­tiv­ity through­out the body.

Thus, it makes sense to start any cal­cium and mag­ne­sium sup­ple­men­ta­tion reg­i­men with food. This can be done with just a few sim­ple di­etary changes. There are many foods that are high in cal­cium and other com­ple­men­tary nu­tri­ents. Let’s start in the pro­duce aisle. An 8-ounce serv­ing of 4 ounces of part-skim ri­cotta cheese has 335 mg of cal­cium.

col­lard greens has 360 mg of cal­cium. If your goal is to eat 1,200 mg of cal­cium per day, this will pro­vide a nice chunk. Kale, bok choy, broc­coli, dried figs, and or­anges are also great sources.

Seafood can be an­other good source; sar­dines have 325 mg of cal­cium in one 3-ounce serv­ing. Salmon and shrimp are also high in cal­cium.

Nat­u­rally, the dairy aisle is a sig­nif­i­cant source with yogurt and milk; just 4 ounces of part-skim ri­cotta cheese has 335 mg.

Foods rich in mag­ne­sium in­clude dark choco­late, tofu, nuts, beans, green leafy veg­eta­bles, and oth­ers.

The beauty of th­ese foods is that they also sup­ply a mul­ti­tude of other nu­tri­ents, vi­ta­mins, trace min­er­als, and phy­tonu­tri­ents that work to­gether to sup­port op­ti­mal ab­sorp­tion, and over­all health. Some­times, food isn’t enough to get us the cal­cium we need. There are a va­ri­ety of med­i­cal con­di­tions which

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