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Got Greens?

Top Plant Sources for Calcium

by Michelle Davies, nutrition intern Living Plate Nutrition Education and Counseling Center

[dropcap]C[/dropcap]alcium is the most abundant mineral in the body responsible and is for so many things! Not only does it act as the building block of bones and teeth, but it is also vital for muscle contraction, hormone release, the nervous system, and heart rate regulation. If your diet is lacking in this mineral, then your body will resort to taking calcium from the bones, which overtime will weaken them and could potentially lead to bone fractures and osteoporosis. With age it becomes much more difficult for our bodies to absorb calcium from food, which is exactly why calcium-rich foods need to be a mainstay in our diets.

So what are the best sources of calcium we can eat? We all grew up hearing “drink milk for strong bones!” – but what if you develop lactose-intolerance, or you choose to avoid dairy for other health reasons? Fortunately, there are a ton of great calcium-rich, non-dairy options. Plant-based sources of calcium include leafy green vegetables, nuts, beans, and fortified non-dairy milks. Leafy green veggies are a great alternative to dairy not only because they contain so much calcium, but also because they are so rich in other important vitamins, minerals, and antioxidants – all crucial for good health.

When choosing which leafy green vegetables to eat for calcium, one needs to take their oxalate count into consideration. Oxalates are compounds that bind with calcium, inhibiting its absorption in the body. Beet greens, Swiss chard, spinach, and rhubarb may all have high calcium content, but they are also high in oxalates. These types of greens should not be relied upon when it comes to choosing good sources of easily-absorbed calcium.

The current Recommended Dietary Allowance (RDA) of calcium for most adults is 1,000-1,300 mg per day. Here are some top plant-based sources of calcium – milligrams of calcium given reflect one cup serving:

  • Collard greens (267 mg)
  • Turnip greens (197 mg)
  • Mustard greens (165 mg)
  • Bok Choy (158 mg)
  • Arugula (125 mg)
  • Kale (93 mg)
  • Cabbage (63 mg)
  • Broccoli (62 mg)
In addition to consuming plenty of these vegetables, there are other factors involved in maintaining adequate calcium levels:

A diet too high in animal protein, sodium, caffeine, and alcohol, as well as smoking, should be avoided as they can increase the loss of calcium from the body.

Weight-bearing exercise is crucial for maintaining bone health – think squats and dead lifts.

A little bit of sunshine goes a long way to helping the body produce Vitamin D, which promotes calcium absorption. Supplementation of the critical vitamin is recommended for most, as deficiency is very common.

Living Plate Nutrition Education and Counseling Center is located in the town of Far Hills. Their team of credential Registered Dietitian Nutritionists and Culinary Facilitators empower you with con dence in selecting, preparing, cooking, and storing those foods that help you achieve your personal health goals.

Local Insights
Tick Talk

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warm winds, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed and we are just starting with the yard work that comes with the warmer weather.  Sadly, another season has started ramping up.  Tick season.

•             The best form of protection is prevention. Educating oneself about tick activity and how our behaviors overlap with tick habitats is the first step.

•             According to the NJ DOH, in 2022 Hunterdon County led the state with a Lyme disease incidence rate of 426 cases per 100,000 people. The fact is ticks spend approximately 90% of their lives not on a host but aggressively searching for one, molting to their next stage or over-wintering. This is why a tick remediation program should be implemented on school grounds where NJ DOH deems high risk for tick exposure and subsequent attachment to human hosts.

•             Governor Murphy has signed a bill that mandates tick education in NJ public schools. See this for the details.  Tick education must now be incorporated into K-12 school curriculum. See link:

https://www.nj.gov/education/broadcasts/2023/sept/27/TicksandTick-BorneIllnessEducation.pdf

•             May is a great month to remind the public that tick activity is in full swing. In New Jersey, there are many tickborne diseases that affect residents, including Anaplasmosis, Babesiosis, Ehrlichiosis, Lyme disease, Powassan, and Spotted Fever Group Rickettsiosis.

•             For years, the focus has mainly been about protecting ourselves from Lyme disease. But other tick-borne diseases are on the rise in Central Jersey. An increase of incidence of Babesia and Anaplasma are sidelining people too. These two pathogens are scary because they effect our blood cells. Babesia affects the red blood cells and Anaplasma effects the white blood cells.

•             Ticks can be infected with more than one pathogen. When you contract Lyme it is possible to contract more than just that one disease. This is called a co-infection. It is super important to pay attention to your symptoms. See link.

https://twp.freehold.nj.us/480/Disease-Co-Infection

A good resource from the State:

https://www.nj.gov/health/cd/topics/tickborne.shtml

 

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