Kale as a Source of Calcium

Dairy products, such as milk and cheese, provide about 70% of the calcium in North American diets. These products are great sources of calcium. In fact fat-free milk is the most nutrient dense( milligrams per kilo calorie) source of calcium. However, leafy greens, such as kale also provide a great source of calcium without the extra calories and fat that whole milk and most cheeses provide. Some leafy greens contain calcium but it is not absorbed in the body because of the presence of oxalic acid. This effect is not as strong in kale. For those of you that are lactose intolerant this leafy green vegetable is a great way to get your calcium for the day.



Add kale to your dinner plate tonight by trying this quick recipe.

Ingredients:

1 bunch of kale, washed and chopped into bite-size pieces
1 yellow onion, sliced
1-2 cloves of garlic, minced or finely chopped
2-3 tablespoons of extra virgin olive oil
Juice of 1/4 lemon
1/2 cup of vegetable broth or water
Sea salt and pepper, to taste (optional)

Directions:

Warm olive oil over medium heat in a large pot or pan. Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to stir the onions around once in a while so that they don't burn.

Add garlic and kale and mix them together with onions. Allow garlic, kale and onions to cook for one minute, then add vegetable broth and cover pot or pan for 4-6 minutes. Check kale from time to time starting at the 4 minute mark for tenderness.

Once kale is tender, add sea salt and just a few drops of lemon juice. Give it one last stir and serve.

Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour.

We enjoy this dish with avocado and a bowl of brown rice or quinoa.

Recipe by: Dr. Ben Kim

Calcium

About 99% of calcium in the body is found in the bones. Despite an inadequate intake of calcium the body will still maintain a normal level- thanks to the bones! Calcium can always be added and withdrawn. If the calcium needs are not met the body will resort to the bones-not an option for bone health. Aside from its critical role in bone, calcium also functions in blood clotting, muscle contraction, nerve-impulse transmission, and cell metabolism.

You might have noticed that milk is sometimes fortified with vitamin D. This is because calcium requires the presence of this hormone to ensure efficient absorption. The best source for vitamin D is sunlight. Even as little as 20 min in the sun can maintain vitamin D status.

Absorption of calcium is limited in the presence of some foods including caffeine, oxalate, phytate, and phosphoric acid (found in soda). Oxalate and Phytate are found in leafy green vegetables and inhibit the absorption of calcium by binding to it and excreting it from the body.

The recommendation for calcium is 1,000-2,000 mg/day. Dairy products are the best foods to eat to meet these needs. A glass of milk is an easy way to score calcium; a one cup serving contains 300mg! If you do not like milk or you are lactose intolerant try fortified orange juice; one cup contains 350mg.

Another option would be supplementing. Calcium supplements are sometimes poorly digested because they are not easily dissolved. To test for this, place the supplement in 3/4 cup cider vinegar stirring every five minutes. The tablet should dissolve within 30mins.