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10 Foods High in Calcium

By Dr. Edward F. Group III DC, ND, DACBN, DABFM
Guest Writer for Wake Up World     20th February 2013

We all know that we need adequate amounts of calcium in our diet for strong bones and teeth. And while most people associate calcium with the consumption of cow’s milk, although recent research reveals a different story. Although homogenized and pasteurized milk does have high amounts of this important mineral it is not well absorbed or utilized in the body, milk products also often contain high levels of toxins, such as bovine growth hormones and antibiotics. The good news is that there are many other great foods high in calcium that are easy to incorporate into your daily diet. I must note however that raw organic goat or cow milk is a good source of calcium.

1. Sesame Seeds
These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals. Raw sesame seeds possess almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving.

2. Chia Seeds
Many people are unaware that chia seeds are very high in calcium (as well as the beneficial Omega 3 & 6 fatty acids needed for health). A 3.5 ounce serving can provide about 631mg of calcium.

3. Dark Leafy Greens
From greens to spinach to kale, getting our calcium from dark green leafy vegetables is a an excellent health choice. Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving.


4. Quinoa
A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein.

5. Blackstrap Molasses
This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee.

6. Oranges
One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin c, which will significantly improve the amount of calcium your body absorbs. Besides vitamin c and calcium, oranges are also a great source for potassium, vitamin A and beta carotene.

7. Beans
Many common beans are high in calcium. Winged beans possess 442mg of calcium per 100g serving. Many white beans are very high in calcium. Most white beans have approximately 175mg of calcium per serving. Navy beans are also a great source of calcium, with 127 mg per cup. These beans make an excellent soup base, when our bones most need the support of calcium.

8. Broccoli
One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of Vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, folate and dietary fiber.

9. Dried Fruits & Nuts
Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium. Almonds are also extremely high in calcium. Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g.

10. Dried Herbs
Who would have thought that adding dried herbs to your dishes would increase your calcium intake? Dried savory spice holds a whopping 2132mg of calcium per 100g serving. Other dried herbs that are calcium rich include dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary.

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Five Natural Remedies to Reduce Inflammation

By Carey Rossi     Guest Writer for Wake Up World

Inflammation — what does the word mean to you? For most people, it’s a swollen cut or the swelling that occurs with pain or injury. And while, yes, these outward signs indicate inflammation, this same action happens deep inside the body. This natural process takes place when the body’s normal protective mechanisms are lacking or even over-acting.

In some, inflammation is chronic because their bodies are exposed to stress: internal, such as eating a high-fat diet or smoking; and external, such as difficult relationships or life events, like a divorce or death of a loved one. Research has shown that chronic inflammation is linked to a wide range of health problems including arthritis, allergies, cancer, diabetes and heart disease, among others. Luckily, there are many natural remedies for inflammation that effectively work to provide natural inflammation relief.

1. Açai Berry
All hail, antioxidants and the Amazon berry that has an abundance of them — açai (pronounced: ahh-sa-ee). According to a study published in the Journal of Agricultural and Food Chemistry, Açai-rich juice may reduce levels of inflammation markers linked to conditions such as heart disease by protecting cells from oxidative damage.

“Given the high content of certain specific polyphenols in the juice blend, the increased antioxidant protection [in the body] after consumption of the juice blend, and the anti-inflammatory capacity in vitro, further research is warranted to evaluate whether juice blend consumption may provide reversal of risk markers in subjects with conditions such as arthritis, obesity, chronic viral diseases, cardiovascular disease and compromised cognitive function, as well as other conditions associated with chronic inflammation,” wrote lead author Gitte Jensen from Holger NIS Inc., a contract research laboratory.

Other research has indicated that the açai berry contains a wide array of inflammation-fighting antioxidant compounds and has great potential to be used as a natural inflammation remedy.

2. Flax Seed Oil
A tiny super seed chock full of essential omega-3 fatty acids can give inflammation a one-two punch. The omega-3s its oil contains can help the body reduce C-reactive protein, a marker that is present in the body when inflammation is present. According to a study published in Nutrition, Metabolism and Cardiovascular Diseases, healthy post-menopausal women who ate low-fat muffins enriched with flax seeds for six weeks saw a 15% reduction C-reactive protein. Flax seeds also contain lignans, which may protect against breast cancer in post-menopausal women.

Flax seeds and flax seed oil have many health benefits, and as this research indicates, they may serve as an effective remedy to naturally decrease inflammation.


3. Quercetin
What do red grapes, broccoli and green tea have in common? They all contain quercetin, a natural antioxidant that has been shown to have powerful anti-inflammatory properties. Recently, Chinese researchers reported in the November 2008 issue of Molecular Biology Reports that quercetin negatively alters intercellular adhesion molecule-1 (ICAM-1)—one of the important pro-inflammatory factors—especially in the early phase of inflammation.

As more and more research reveals, quercetin has great potential to serve as a natural anti-inflammatory, and may also boost immunity.

4. Zinc
Many people take zinc to fight off a cold or virus, and now research shows that zinc may also be a natural inflammation remedy. Popping zinc regularly can help reduce inflammation and has also been shown to fight infections in older people. Researchers at Wayne State University in Detroit, tested whether zinc supplementation decreases oxidative stress. They found that consuming 25 mg three times a day for three months decreased TNF-alpha, a cytokine that amplifies inflammation. (Bao B, et al. Transl Res. 2008 Aug;152(2):67-80. Epub 2008 Jul 11.)

5. Fish Oil
It shouldn’t surprise you that more research has emerged touting this omega-3-rich super supplement’s natural anti-inflammatory powers. The latest comes from the United Kingdom. Researchers found that taking 3.5 g of fish oil daily for six weeks may activate anti-inflammatory and lipid modulating mechanisms believed to impede the early onset of coronary heart disease. (de Roos B et al. Proteomics. 2008 May;8(10):1965-74.)

Fish oil is well known for its ability to improve cardiovascular health and to fight inflammation naturally. Research has shown that it may even be a viable alternative to NSAIDS for back pain and for the pain and inflammation of rheumatoid arhritis.

Keep in mind that while supplements can help tame inflammation in your body, you can make lifestyle choices to prevent it from occurring in the first place. Stay away from trans fats in your diet. Exercise on a regular basis (but don’t over do it since that can cause inflammation!) and keep stress at bay by adopting mindful activities, such as yoga, tai chi or meditation.

The bottom line is, chronic inflammation has been recognized as perhaps the cheif culprit in many diseases which can dramatically affect the quality of your life as you age. Do what it takes to keep inflammation to a minimum with proven natural anti-inflammatory supplements such as açai berry, flax seed oil, quercetin, zinc and fish oil, and by making anti-inflammatory diet and lifestyle choices.

About the Author
Carey Rossi is a writer and editor with 10 years of experience covering all aspects of nutrition and fitness. She was the editor-in-chief of Better Nutrition, a shopping magazine for natural living, and the founding editor of Muscle & Fitness Hers. In addition, her work has appeared in Muscle & Fitness, Looking Good Now, Healthy Family, Vegetarian Times and Natural Health. She is the author of No More Diets Ever, Lose Weight the Natural Way.