2

votes

How to get enough calcium?

Answered on August 19, 2014
Created October 26, 2011 at 8:05 PM

Went to the doc and told him I removed dairy from my table, and he recommeneded Tahini or sardins. As I don't eat fish, is Tahini Paleo safe?

Otherwise it seems very hard to reach the RDA levels of calcium. Saw some old questions on the subject but couldn't find anything that was appealing to me. Will appreciate your thoughts/tips.

Thanks.

Cbb1134f8e93067d1271c97bb2e15ef6

on October 28, 2011
at 05:07 PM

@Izzy: Many ancestral eaters include some dairy in their diet. Are you not including dairy due to food intolerance or allergy issues, or? Dairy could be helpful to you in your pursuit of some pounds-on as well. ;)

A678bd65f7a3b5b41e4580514af0589a

(45)

on October 28, 2011
at 10:58 AM

I eat 3-6 whole eggs a day.

A678bd65f7a3b5b41e4580514af0589a

(45)

on October 28, 2011
at 10:57 AM

mem, absolutly no! I'm VERY skinny and wouldn't mind to gain 10 pounds...

Cbb1134f8e93067d1271c97bb2e15ef6

on October 28, 2011
at 03:06 AM

+1 because this is an important question, especially given your exclusion of both fish and dairy from your diet.

Cbb1134f8e93067d1271c97bb2e15ef6

on October 28, 2011
at 02:33 AM

Is weight loss and issue for you?

20eefe24d8ccf096096f05b5bce1ea40

(988)

on October 27, 2011
at 05:06 PM

I think things tend to keep a bit longer than most folk seem to think things keep. I made a batch last week, and have one jar left in the fridge, then new batch I just finished is way better, different bones and spices, so I'm just gonna leave that one lonely jar in the fridge for a while and see how long it lasts. My guess is a solid 2 weeks, but I'll let you all know if I get poisoned.

77877f762c40637911396daa19b53094

(78467)

on October 27, 2011
at 07:45 AM

It will keep a few days because it gets a layer of fat that congeals and seals the top. You could also freeze portions of it for later.

1d0497f8781845ab371b479455bfee8e

(11157)

on October 27, 2011
at 12:51 AM

How long does your broth keep in the fridge? I plan on making some this weekend.

Medium avatar

(39831)

on October 26, 2011
at 09:08 PM

If you need to get it from food, you want pastured egg yolks, ocean creatures and organs. If not, the supplements are cheap and ubiquitous.

A678bd65f7a3b5b41e4580514af0589a

(45)

on October 26, 2011
at 08:40 PM

Travis, what is a good source of K2 and D3 ?

Medium avatar

(39831)

on October 26, 2011
at 08:31 PM

I think the minerals are bioavailable and should be useful for that purpose, but may cause headaches if drunk exclusively.

4b8bf8683630d2acfb13303e5f311e71

on October 26, 2011
at 08:25 PM

Travis, what do you think about remineralizing drinking water?

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6 Answers

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9
Medium avatar

on October 26, 2011
at 08:08 PM

Forget about the RDA.

It's based on a high-phytate, low vitamin D diet and results in the calcification of soft tissues (and fails to prevent osteoporosis) in SAD-eaters because they don't eat enough K2.

For those of us who do eat enough K2 and D3, we absorb far more calcium from the food we do eat and properly mineralize it in bone and teeth.

While it's true that calcium (and magnesium) were likely dissolved in most of the drinking water our ancestors consumed, it shouldn't take all that much to replace it. The doctor is implying that humans can't survive without dairy, which is obviously ridiculous.

Medium avatar

(39831)

on October 26, 2011
at 09:08 PM

If you need to get it from food, you want pastured egg yolks, ocean creatures and organs. If not, the supplements are cheap and ubiquitous.

4b8bf8683630d2acfb13303e5f311e71

on October 26, 2011
at 08:25 PM

Travis, what do you think about remineralizing drinking water?

Medium avatar

(39831)

on October 26, 2011
at 08:31 PM

I think the minerals are bioavailable and should be useful for that purpose, but may cause headaches if drunk exclusively.

A678bd65f7a3b5b41e4580514af0589a

(45)

on October 26, 2011
at 08:40 PM

Travis, what is a good source of K2 and D3 ?

A678bd65f7a3b5b41e4580514af0589a

(45)

on October 28, 2011
at 10:58 AM

I eat 3-6 whole eggs a day.

5
20eefe24d8ccf096096f05b5bce1ea40

(988)

on October 26, 2011
at 08:58 PM

Bone broth. Bones contain just about everything needed to build more bones. Its also really tasty, I have a cup just about every morning, its got all the minerals and such to make a bones, because its made of bones and such.

1d0497f8781845ab371b479455bfee8e

(11157)

on October 27, 2011
at 12:51 AM

How long does your broth keep in the fridge? I plan on making some this weekend.

20eefe24d8ccf096096f05b5bce1ea40

(988)

on October 27, 2011
at 05:06 PM

I think things tend to keep a bit longer than most folk seem to think things keep. I made a batch last week, and have one jar left in the fridge, then new batch I just finished is way better, different bones and spices, so I'm just gonna leave that one lonely jar in the fridge for a while and see how long it lasts. My guess is a solid 2 weeks, but I'll let you all know if I get poisoned.

77877f762c40637911396daa19b53094

(78467)

on October 27, 2011
at 07:45 AM

It will keep a few days because it gets a layer of fat that congeals and seals the top. You could also freeze portions of it for later.

4
Cbb1134f8e93067d1271c97bb2e15ef6

on October 28, 2011
at 03:03 AM

Rich sources of calcium include: Leafy green veggies like kale, escarole, collard greens and bok choy. Nuts like almonds and pistachios are good sources. Dairy and some fish, whihc you say you do not eat, are of course good sources. Do you not eat dairy because you are intolerant or ????

According to Michael Holick, if you are between 19-50 years, he recommends 1000mg/day of calcium. If you age 51 or older, that goes up to 1,200mg/day.

Getting an adequate calcium intake may be difficult with your stated food exclusions. If you choose to take a calcium supplement, calcium carbonate or citrate are both well absorbed and may be taken with or without food. Absorption will be best if doses are equal to or less than 500mg each. Taking the supplement with meals can make possible side effects like gas, bloating, constipation or combos of all 3, less of a problem, if they are an issue. Taking smaller doses at each meal can also help.

Vitamin D is essential for the uptake of calcium.

If weightloss is an issue for you, Michael Holick has this to say about calcium and D:

"Weight normalization is associated with higher levels of vitamin D and adequate calcium. When the diet lacks calcium, there is an increase in fatty acid synthase, an enzyme that converts calories into fat. Higher levels of calcium with adequate vitamin D inhibit this enzyme, while diets low in calcium increase this enzyme BY AS MUCH AS FIVEFOLD. More of this enzyme's activity means more fat getting stored from calories coming in. In one study, genetically obese rats lost 60 % of their body fat in six weeks on a diet that had moderate calorie reduction but was high in calcium. All rats supplemented with calcium showed increased body temperature, indicating a shift from calorie storage to calorie burning (as process known as thermogenesis.)

What this means is that in the presence fo calcium and vitamin D, the body turns down the volume on this fat-storing enzyme. Without adequate calcium and vitamin D available, the body turns up the volume on this fat-storing enzyme, and what you end up with is just that -a higher volume of fat working against everything an individual would like to see happen in his or her body. This is yet another reason to focus on upping calcium and vitamin D intake...to force the body to convert fat into fuel..." - Michael Holick, The Vitamin D Solution

There are, of course, numerous other benefits of being calcium replete, as an estimated 44-87% of Americans are estimated not to be.

As another responder stated, Tahini is a high O6 source.

1
4781cf8ae1bfcb558dfb056af17bea94

(4359)

on October 26, 2011
at 10:06 PM

Agree that the RDA is for vit D deficient people. Also, tahini is sesame-based, right? So, now, it's full of omega 6s...

1
5ef574d7893bc816ec52e04139e9bc09

(6097)

on October 26, 2011
at 09:04 PM

Eat eggs with the shell like a crazy person.

1
F1b39d4f620876330312f4925bd51900

(4090)

on October 26, 2011
at 08:43 PM

You make your own Egg Shell calcium powder.This this Danny Roddy Video. I haven't tried it yet, but just gave up milk again earlier this week, so I will be making some very soon. Thought to try adding it to smoothies.

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