In addition to following good dental hygiene, you can help prevent cavities by adding more shiitake mushrooms and wasabi to your diet. Both foods contain compounds that help fight the bacteria that cause plaque and cavities.
Showing posts with label Food and Drink. Show all posts
Showing posts with label Food and Drink. Show all posts
Thursday, 4 July 2013
eat well & healthy
In addition to following good dental hygiene, you can help prevent cavities by adding more shiitake mushrooms and wasabi to your diet. Both foods contain compounds that help fight the bacteria that cause plaque and cavities.
Monday, 24 June 2013
Rub Your Temples
Tame tension headaches by rubbing peppermint oil, Tiger Balm, or white flower oil into your temples. All three remedies contain menthol, which has analgesic properties.
Thursday, 2 August 2012
Fight your addiction?
Exercise and watch what you eat. Simple, right? Or not. What if other forces were at work, trying to add to your frame until you join the 58 per cent of the world predicted to be overweight or obese by 2030? Many scientists now believe that it's not your stomach you should worry about-it's your brain. In the past two years, scientists have published nearly 40 studies on whether the temptation of food can veer into actual addiction or not.
Think the addiction concept is an overeater's cop-out? Experts don't. Scientists speculate that only some people are truly addicted to food. "However, a far greater number of us may be vulnerable to the ways food can trick the brain into making us eat more than we want to," says Dr JD Mukherji, neurologist, Max Healthcare, New Delhi. "And with the current profusion of food-themed TV shows and an escalating fast-food arms race, it's becoming more and more difficult for our brains to resist cues to overeat." Fight back with these tactics, and gain mastery over your meals.
Control your survival instinct
We exist on the planet because of fat and sugar, those valued treasures in the evolutionary struggle. Fat was survival fuel for cavemen, says Nicole M Avena, PhD, a food addiction researcher and assistant professor of psychiatry at the University of Florida. The macronutrient contains more calories per gram (9, in fact) than either protein or carbs. And back in the day, sugar carbohydrates helped keep us alert to potential dangers. Today we and our deskbound brethren burn far fewer calories, yet we maintain that Cro-Magnon connection to the pleasures that high-fat, high-sugar foods bring to our brains, says Avena. So the food we're wired to desire isn't always the food we need.
A 2010 Scripps Research Institute study found that when rats were presented with a "cafeteria-style" diet of large amounts of high-fat food, they ate almost twice as many cal ories as rats given only standard laboratory chow. It's another piece of evidence that fatty, sugary foods may be more habit-forming than other foods. Yes, humans are more evolved than rats, but who hasn't had a similar experience at an unlimited pizza-and-dessert buff et?
Break the habit: "Make your calories work longer. Because you no longer need to amass large stores of calories until your next mas todon kill, choose foods that have nutrients with staying power. Aim to eat at least 20 to 40gm of protein per meal, and about 25 to 35gm of fibre over the course of the day," says Dr Sonia Kakar, a New Delhibased nutritionist. These nutrients promote fullness, may dampen the reward response to overeating and will help you fend off cravings so you eat fewer calories at later meals. Even at that pizza buffet.
Stop getting high
On food, that is. In a study in the Archives of General Psychiatry, researchers found that the brains of food-addicted people who consumed a high-calorie milkshake responded the same way the brains of drug addicts respond to a dose of cocaine. "Food addicts have the same reward signals and signs of dopamine dys function as drug addicts have," says Dr Rajesh Kumar, neurologist, Rockland Hospital, New Delhi. And like drug addicts, food addicts may relapse when they try to curb their indulging tendencies.
"Unlike drugs, food keeps us alive. Untang ling that association can be difficult," Dr Mukherji says. Certain foods may also have the same mood-boosting properties as drugs have. In a 2011 study in the Journal of Clinical Investigation, participants who ingested a saturated-fat solution felt happier after listening to sad music than those who ingested a saline solution. It turns out that comfort food might actually comfort us-and that makes it even more challenging to resist.
Break the habit: "You don't need psychotherapy to stop emotional eating. You just need to reverse the reward patterns. That means hitting the pause button," says Dr Kumar. "Recognise triggers for what they are, ride out the emotions, and then praise yourself for doing so. It's difficult at first, but each time you reinforce the positive behaviour, you drive emotional eating into extinction," Dr Mukherji says.
Avoid mindless eating
It's happened to us all: you have a brutal day at work, and the first thing you do after your gruelling commute is raid your helpless refrigerator. Feels good, doesn't it? "It's because you've conditioned yourself," says Dr Mukherji. "People eat for any number of reasons-they're happy, sad, stressed, bored, anxious. When the trigger occurs, like your pet dog you start salivating," Dr Mukherji says. The more often you use a fridge raid as a stress buster, the more your brain will come to expect that behaviour. Every time you see the fridge, you get attracted. Repeating this cycle can reinforce the habit.
Break the habit: Think of your growing belly, not your growling stomach. Mindless eating is just that-your brain shuts down as your gullet opens up. "We've found that most people focus only on the short-term rewards when it comes to foods," says Dr Mukherji. "But what we've generally witnessed is that if you can train yourself to focus on the long-term consequences- the weight gain, the sickness-then you'll activate your prefrontal cortex, or the 'brakes' in your brain that may prevent you from overeating. Once you can stop yourself from giving in to those momentary temptations, half the battle is won," opines Dr Mukherji.
Escape the food traps
It's hard to resist the siren call of the 24-hour meal. "Our modern eating environment isn't like it was 10,000 years ago. Cheap, high-calorie foods are available on every corner," says Dr Kakar. Fast-food joints pump out aromas to entice you, and "food porn" TV shows are spliced with ads for double-stuffed pizzas and towering burgers. "For people who have a tendency to overeat, these stimulating cues trigger unhealthy food behaviours," she says.
Break the habit: Limit your exposure to triggers. Ask your server for the bill before the dessert menu gets a chance to reach the table. Change the channel if commercials start splashing unhealthy foods across the screen. Think twice about that pizza buff et. And if there's a burger chain gassing the road with charbroiled aromas on your way to the healthy food joint, take a detour. "The less you engage with these cues, the easier it will be to eventually stop the behaviour," Dr Kumar says.
Wednesday, 25 July 2012
Foods Loaded With Iron
Iron is a mineral necessary to human health. It is a component of many enzymes, as well as a carrier of oxygen as part of hemoglobin in the blood and myoglobin in the muscles. The University of Maryland Medical Center explains that the body stores iron in the bone marrow, spleen and liver. From ages 19 to 50 women need 18mg and men need 8mg of iron daily. Children, pregnant women and older adults have different daily needs.
Meat and Fish
Iron is found in food in two forms: heme and non-heme iron. Heme iron is found only in animal flesh. Two of the best sources are canned clams with 23.8mg in 3 oz. and cooked oysters with 10.2mg in 3 oz. Organ meats have between 5.2 and 9.9mg of iron. They are high in cholesterol and saturated fat, so should be consumed sparingly. All meat, poultry and fish are good sources of heme iron, although they have far less than clams, oysters and organ meats. For example, 3 oz. of beef chuck roast contains 3.1mg, while 3 oz. of lamb or duck contains 2.3mg.
Vegetables
Non-heme iron is found in plants. Boiled beans and other legumes are among the highest sources. According to the McKinley Health Center, 1 cup of lentils contains 6.6mg, 1 cup of kidney beans contains 5.2mg, 1 cup of lima or navy beans contains 4.5mg and 1 cup of black or pinto beans contains 3.6mg. A 1/2-cup serving of canned baked beans contains 2mg.
Tofu contains 3.4mg of non-heme iron in a 1/2-cup serving. Spinach is another good source. A 1/2 cup of boiled spinach contains 3.2mg. The same amount of canned spinach has 2.5mg while frozen, boiled spinach has 1.9mg.
Heme iron is better absorbed than non-heme iron. The McKinley Health Center advises consuming vitamin C with food containing non-heme iron increases absorption. Consuming large quantities of tea or coffee, calcium or high-fiber foods with a non-heme food source decreases absorption.
Tofu contains 3.4mg of non-heme iron in a 1/2-cup serving. Spinach is another good source. A 1/2 cup of boiled spinach contains 3.2mg. The same amount of canned spinach has 2.5mg while frozen, boiled spinach has 1.9mg.
Heme iron is better absorbed than non-heme iron. The McKinley Health Center advises consuming vitamin C with food containing non-heme iron increases absorption. Consuming large quantities of tea or coffee, calcium or high-fiber foods with a non-heme food source decreases absorption.
Grains
According to the McKinley Health Center, fortified instant oatmeal is a good source of non-heme iron, containing 10mg in 1 cup. Two slices of either white or wheat bread contain 1.8mg. A 1-cup serving of brown rice contains 1 mg, while 1 cup of enriched white rice contains 1.8mg.
Iron in Fruits & Vegetables
Iron is an important nutrient needed to help the body produce hemoglobin. Hemoglobin aids with the transportation of oxygen to vital organs, cells and tissues in the body. The oxygen supplies energy and ensures healthy growth and development of the body. A low iron level will lead to a low hemoglobin level, making less oxygen available, and iron deficiency anemia could result. Symptoms include fatigue, weakness, dizziness and a weakened immune system.
Types
Heme iron and non-heme iron are the two types of dietary iron found in food. Heme iron comes from animal products and is more easily absorbed in the body since animals also produce hemoglobin. Poultry, seafood and red meat are all classified as heme iron rich foods. Non-heme iron comes from foods that are iron enriched or iron fortified, and also comes naturally from vegetables and fruits. The body does not absorb non-heme iron as well as it absorbs heme iron, according to BloodBook.
Identification
Non-heme iron can be added to breakfast cereals such as oatmeal and grits. Certain cereals may contain the recommended daily allowance in one serving. Fruits that naturally contain non-heme iron include raisins, peaches, apricots and prunes. Vegetables high in non-heme iron include spinach, black-eyed peas and beans such as navy, lima, pinto, black and kidney, according to the National Institutes of Health's Office of Dietary Supplements.
Iron Content
Breakfast cereals can contain 18.0 mg of iron in one cup; a half-cup of raisins can contain 1.5 mg per serving of iron; a one-cup portion of beans can range from 5.2 mg to 3.5 mg. One cup of black-eyed peas contains 1.8 mg of iron; a half-cup of spinach contains 3.2 mg of iron. One cup of dried apricots contains 2.1 mg of iron; one medium baked potato and one medium stalk of broccoli each contains 2.1 mg or more of iron, according to Drugs.
Significance
The amount of iron absorption from non-heme iron food depends on which other foods are eaten at the same time. According to the Centers For Disease Control and Prevention, combining heme foods with non-heme foods such as vegetables and fruits increases the amount of iron absorption. In addition, eating foods that are high in vitamin C content will enhance non-heme iron absorption. Fruits and vegetables that are high in vitamin C include citrus fruits, peppers, turnip greens and other leafy greens, pineapples and squash.
Expert Insight
According to the Office of Dietary Supplements, the recommended daily allowance of iron consumption in food or supplements is 18.0 mg for women and 8.0 mg for men; pregnant women need 27.0 mg of daily iron intake. Those who exclude animal products from their diet may need to consume almost double the amount of non-heme iron each day to get the proper iron absorption. Avoid drinking coffee and tea when eating food that is high in iron; these drinks have been proven to counteract iron absorption because of the tannins they produce.
1600 Calorie Food Guide
A diet of 1,600-calories can help active men and women lose weight, especially if you choose the right kind of calories. You can easily fill up 1,600 calories with junk food-type snacks, fast food and sugary beverages -- but these will leave you lacking in adequate nutrients and may impede your ability to attain the body you desire. Choosing healthy foods from a variety of food groups without added sugars, preservatives, refined flours and trans fats supports a healthy diet and a successful weight loss plan.
Grains
Grains are a source of fiber, B-vitamins, iron and carbohydrates. Choosing whole grains over refined grains provides you with more nutrition and more fiber, which helps you feel full. Be careful when shopping, however, as many packages claim to contain whole grains -- but are mostly refined flour. Look for foods that have a whole grain -- such as oat flour, 100 percent whole wheat flour, or bran -- as a first ingredient. Foods such as old-fashioned rolled oats, brown rice, millet, amaranth and quinoa are whole grains that have undergone very little processing and may be optimal for your 1,600 calorie diet. Aim to take in about six 1-oz. servings of grains daily -- with at least half coming from whole grain sources. A slice of whole-wheat bread, 1/2 cup of whole wheat pasta or brown rice and 3 cups popcorn all count as a 1-oz. serving.
While following a 1,600-calorie diet, you should consume between 10 and 35 percent of your calories from protein, or between 40 and 140 g daily. Focus on fish, poultry, eggs, beans and dairy for most of your protein, with an occasional serving of red meat if you choose. These sources are low in saturated fat and provide additional nutrients such as iron and vitamin B-12 which are important to a healthy diet. A diet with about 89 g of protein, or 628 calories worth, might include three egg whites at breakfast, 16 oz. of skim milk and 8 oz. of yogurt at snack time, 4 oz. of chicken at lunch and 3 oz. of salmon at dinner. Try to consume 3 cups of dairy, or dairy equivalents daily, to meet your calcium needs.
Vegetables and Fruits
Fresh produce should be a primary focus of a 1,600-calorie plan. Most vegetables, with the exception of avocados and starchy options, are full of water and fiber -- meaning they have few calories per serving. In addition, vegetables and fruits offer a wealth of nutrients in the form of vitamins, minerals, fiber, antioxidants and phytochemicals. A 1,600-calorie plan should include at least 2 cups of vegetables and 1 1/2 cups of fruits daily. Dark leafy greens, berries, apples, citrus, orange peppers and yellow squash are good options.
Extras
A 1,600-calorie meal plan leaves very little room for extra sugar and refined foods. You do need at least 20 percent and as much as 35 percent of your 1,600 calories to come from fats, however. This 36 to 62 g should come mostly from unsaturated fats -- including polyunsaturated, monounsaturated and omega-3 fatty-acids. Fatty fish such as salmon, avocados, flax seeds, nuts and olive oil are good choices. For 41 g of fat daily, have 1 tbsp. of olive oil with a salad at lunch, 2 tbsp. of ground flaxseeds sprinkled over oatmeal at breakfast, 1 oz. of almonds with a snack and 3 oz. of salmon for dinner.
500-Calorie Foods
Maintaining your desired body weight requires moderating calorie intake. The average person in good health requires around 2,000 calories a day. If you want to lose a pound over a week, reduce your calorie intake by 3,500 calories, or about 500 calories a day for that week. Eat balanced meals including whole grains, lean protein and vegetables with low levels of fat. Add exercise to maximize weight loss and health.
Soups
Soups make excellent low calorie meals because they are hearty and filling. Tasty soups you can prepare with 500 calories or less include fish soup, vegetable soup, Hawaiian ginger chicken stew and low fat beef vegetable stew. To reduce calorie content, cook with low fat vegetable broth, lean meats and a minimum amount of oil. Add plenty of fresh vegetables to add fiber and make the meal more filling.
Salads
Salads are quick to make and easy to prepare with 500 calories or less.Try chopped Greek salad, grapefruit chicken satay salad, vegetable quinoa salad, Thai beef salad or grilled tofu with greens. Control your salad portions and cut down on salad dressings and oil. Dip your fork into a side of salad dressing before taking a bite to add flavor without drowning in calories. Add small amounts of cheese, chips or bread crumbs for flavor.
Vegetarian
Eat vegetarian meals to cut back on fatty meats while maximizing flavor from healthy vegetable oils. Vegetarian meals are easy to make with 500 calories or less include smokey corn and black bean pizza, skillet gnocchi with chard and black beans, broccoli and goat cheese souffle, southwestern tofu scramble, barbeque portabello quesadillas, Chinese braised mushrooms and tofu and Provencal-style edamame saute.
Fish
Eating moderate amounts of fish provides plenty of protein and healthy omega-3 oil. Enjoy making fish dishes such as tuna steak, steamed fish with garlic sauce, cashew salmon with apricot couscous, salmon with pepita-lime butter and honey-soy broiled salmon. Add brown rice, beans or a side salad to bring each of these dishes to 500 calories.
Food Calories
Sugar, cocoa and eggs are the basis of much culinary happiness. These three ingredients combine in myriad delicious ways and are integral ingredients in sweet and savory dishes. Desserts, though, are a favorite indulgence of many cuisines, and angel food cake is whipped up in the home kitchen as well as four-star restaurants. When you’re craving a delicious angel food cake, try adding cocoa to the recipe and whip up some cupcakes instead. Because this dessert includes egg whites and not the whole egg, it offers fewer calories than some..
Thursday, 19 July 2012
Is Chicken a Healthy Food
Chicken often finds a place in meal plans when you're dieting, as chicken breast without the skin is low in calories and fat. However, chicken can be part of a healthy diet regardless of your weight-loss goals. With the skin, chicken contains more fat and calories, but if you plan accordingly it should not damage your health.
Calories and Serving Size
A 4-oz. serving of roasted chicken meat and skin adds 197 calories to your meal plan. If you follow a 2,000-calorie diet, this accounts for 9.8 percent of the calories you may consume daily and 39.4 to 65.6 percent of the calories in an ideal meal of 300 to 500 calories, as described by The Diet Channel. A 4-oz. serving of chicken is approximately the size of a deck of cards.
Macronutrients
One serving of chicken contains 7.7 g of fat, but only a small portion of that fat is from saturated fat -- 2.1 g. You should not consume more than 15 g of saturated fat per day to protect your heart health. A serving of chicken provides 29.8 g of high-quality protein. Complete protein, such as the protein from chicken, has all the essential amino acids your body requires to function at optimal levels. You need 46 to 56 g of protein in your diet each day to meet your energy needs and develop muscle.
Vitamins and Minerals
Eat a serving of chicken, and you take in 5.5 to 12.5 percent of the daily recommended intake of iron. The iron in chicken contributes to the proper oxygen level in your body. One portion of this meat provides roughly half the selenium and nearly all the niacin you need each day, as well. You also take in small amounts of calcium, vitamin D, potassium and vitamin A.
Benefits
Including chicken in your diet may offer protection against some forms of cancer. Research published in the December 2005 issue of "The American Journal of Gastroenterology" notes that study participants with a higher intake of chicken had a lower risk of developing colon cancer. No studies indicate if eating chicken reduces the rate of mortality, reported by the National Cancer Institute and U.S. National Institutes of Health as the second most deadly type of cancer.
Health Considerations
Take care when handling and cooking chicken. Bacteria multiply easily on the surface of chicken, so salmonella and other bacteria on chicken can transfer to cutting boards, knives and other cooking implements. Touching infected cooking tools and then touching your mouth may introduce these harmful bacteria into your body, which can make you sick. You can also get food poisoning by eating undercooked chicken, so always cook chicken thoroughly.
Healthy Food in Five Minutes a Day
Eating healthy doesn't have to be complicated or take a long time to prepare. It is possible to create healthy meals and snacks in five minutes a day. Just be prepared, shop often, avoid processed foods, remember to include protein, high fiber, fruits and vegetables, and eat foods that are in season for the freshest flavors.
Protein
Protein is important for energy, creating strong bones and muscles and is an integral part of the immune system. Protein also keeps a person full for a longer period of time. For quick, protein filled meals, spread hummus on whole wheat bread and add freshly sliced vegetables, or mix fruit into a bowl of Greek yogurt. A handful of nuts, slices of apple dipped in peanut butter or cubes of cheese and whole wheat pitas also provide protein pick-me-ups. Instant quinoa, a grain that is a complete protein, is versatile and can be mixed with almond slices, spinach, peas and spices for a delicious meal.
Vegetables and Fruits
Fresh, seasonal produce will provide various nutrients such as vitamin C, D, A and B12. Choose colorful vegetables such as tomatoes, peppers, broccoli, corn, spinach and carrots. Dip vegetables in hummus or a low-fat dip for extra flavor. Fruits such as watermelon, apples, oranges and kiwis provide excellent nutrients. For a fun snack, mix the fruit with yogurt and ice, making a refreshing smoothie.
Whole Grains
Eating whole grains can reduce the risk of health issues such as stroke, type 2 diabetes and heart disease, according to the Whole Grains Council. Whole grain cereals, breads or trail mix are high in fiber and nutrients while being low in fat. Quick cooking brown rice or bulgar are other quick options. Be sure to mix the whole grains with a protein and fruit or vegetable for a filling meal or snack.
Dairy
Dairy is an integral part of a healthy diet. It is filling, provides protein and also provides additional nutrients such as calcium and vitamin D. A quick glass of low-fat milk can provide all of these benefits. Low-fat cheese sticks, yogurt and apple slices and cheese are also quick to prepare and provide a range of nutritional benefits.
Good Foods for Calcium
Many Americans eat less than half the amount of calcium essential to developing and maintaining healthy bones, cautions the National Institutes of Health. The amount of calcium you need is based on many factors, including age, current regimen of medication, gender and a bone mineral density reading. In general, people need between 1,000 and 1,500 mg of calcium daily, according to the University of Michigan Health System. Sources of calcium come from both the animal and vegetable kingdom.
Calcium-Fortified Foods
Calcium-fortified foods offer a good way to increase calcium intake, advises the University of Illinois McKinley Medical Center. Manufacturers add calcium content to food products that are not calcium-rich. These fortified products include fruit juice, cereal, fruit drink mixes, frozen waffles and soy milk. Phrasing on the package including "calcium-fortified" and "excellent source of calcium" indicate the product contains more than 200 mg of calcium per serving. If the words "good source of calcium" appear on the package, it provides 110 to 190 mg per serving. Vegetarians and vegans should research the source of the calcium to avoid accidentally consuming animal products
Dairy Products
Dairy products offer the richest dietary source of calcium, according to the University of Maryland Medical Center. Drinking an 8-oz. glass of milk with your meal or snack adds about 300 mg of calcium. Cheddar, Swiss, gouda, ricotta, feta and all other cheese made from cow, sheep and goat's milk fall under the umbrella of dairy products. One ounce of mozzarella cheese contains 207 mg of calcium, a ¼ cup of ricotta cheese contains 168 mg of calcium and 1 tbsp. of parmesan cheese contains 69 mg of calcium. Two slices of Swiss or cheddar cheese contain an amount of calcium about equal to a glass of milk. Other dairy products commonly found in U.S. supermarkets are cream cheese, sour cream, yogurt and buttermilk.
Vegan Sources
Vegetables and grains offer significant sources of calcium. These foods are especially important for a vegan diet. A vegan eats a vegetarian diet that excludes dairy products and eggs. The McKinley Health Center provides teens with a list of non-dairy sources of calcium, including nigari tofu, which has 258 mg of calcium per ½ cup serving; a ½ cup of cooked spinach, which provides 122 mg of calcium; and a ½ cup of cooked broccoli, which offers 47 mg of calcium. One single-serving package of instant oatmeal has 150 mg of calcium and a slice of cheese pizza has 115 mg of calcium.
10 Foods High in Calcium
The health of your bones is determined by adequate calcium intake, genetics, hormones and regular exercise. The Linus Pauling Institute at Oregon State University refers to a recommended "adequate intake level" of 1,000 mg of calcium daily for people aged 19 to 50. That recommendation was made by the Food and Nutrition Board of the Institute of Medicine, a not-for-profit organization that conducts independent studies at the behest of the federal government. Consuming three or four servings of high-calcium foods should meet your recommended daily intake level.
Calcium Amounts in Foods
Your body is made up of more calcium than any other mineral. According to the National Institute of Health's Office of Dietary Supplements, you need calcium for muscle contraction, the expansion and contraction of blood vessels, secretion of hormones and enzymes and transmitting impulses through the nervous system. Ninety-nine percent of your body's calcium is stored in your bones and teeth, so it is important that you eat adequate amounts of calcium to prevent calcium loss from your bones, which can ultimately lead to osteoporosis.
Dairy Products
The best sources of calcium come from dairy products. See below for the calcium content in selected dairy foods per serving. This data has been provided by the National Institute of Health's Office of
Dietary Supplements.
Food, Milligrams (mg) per serving, Percent Daily Value
Yogurt, plain, low fat, 8 ounces, 415, 42
Sardines, canned in oil, with bones, 3 ounces, 324, 32
Cheddar cheese, 1.5 ounces, 306, 31
Milk, nonfat, 8 ounces, 302, 30
Milk, reduced-fat (2% milk fat), 8 ounces, 297, 30
Milk, lactose-reduced, 8 ounces, 285-302, 29-30
Milk, whole (3.25% milk fat), 8 ounces, 291, 29
Milk, buttermilk, 8 ounces, 285, 29
Mozzarella, part skim, 1.5 ounces, 275, 28
Yogurt, fruit, low fat, 8 ounces, 245-384, 25-38
Pudding, chocolate, instant, made with 2% milk, ½ cup, 153, 15
Cottage cheese, 1% milk fat, 1 cup unpacked, 138, 14
Frozen yogurt, vanilla, soft serve, ½ cup, 103, 10
Ice cream, vanilla, ½ cup, 85, 8.5
Non-Dairy Sources
Calcium is naturally found in several non-dairy sources as well, such as dark green leafy vegetables and fish with bones. Below you will find the calcium content in selected non-dairy foods per serving.
Food, Milligrams (mg) per serving, Percent Daily Value
Tofu, firm, made with calcium sulfate, ½ cup, 204, 20
Salmon, pink, canned, solids with bone, 3 ounces, 181, 18
Tofu, soft, made with calcium sulfate, ½ cup, 138, 14
Spinach, cooked, ½ cup, 120, 12
Various instant breakfast drinks, powder prepared with water, 8 ounces, 105-250, 10-25
Turnip greens, boiled, ½ cup, 99, 10
Kale, cooked, 1 cup, 94, 9
Kale, raw, 1 cup, 90, 9
Chinese cabbage, raw, 1 cup, 74, 7
Calcium Fortified Foods
Calcium is also added to certain popular foods such as many dry cereals, alternative milk products such as soy milk. Calcium may be found in fortified food products in the form of gluconate, lactate, phosphate, and citrate malate which is an easily absorbed form found in fortified juices. See below for the calcium content in selected dairy foods per serving.
Food, Milligrams (mg) per serving, Percent Daily Value
Orange juice, calcium-fortified, 6 ounces, 200-260, 20-26
Ready-to-eat cereal, calcium-fortified, 1 cup, 100-1,000, 10-100
Soy beverage, calcium-fortified, 8 ounces, 80-500, 8-50
Recommended Intake
How much calcium you need depends on your age, sex, and whether you are pregnant or breast feeding. The United States Department of Agriculture recommends the following intake of calcium:
Age, Male, Female, Pregnant, Lactating
0-6 months, 210 mg, 210 mg
7-12 months, 270 mg, 270 mg
1-3 years, 500 mg, 500 mg
4-8 years, 800 mg, 800 mg
9-13 years, 1,300 mg, 1,300 mg
14-18 years, 1,300 mg,1,300 mg, 1,300 mg, 1,300 mg
19-50 years, 1,000 mg, 1,000 mg, 1,000 mg, 1,000 mg
50+ years, 1,200 mg, 1,200 mg
Calcium Supplements
If your diet does not provide you with enough calcium, you may choose to supplement. Calcium supplements may be in the form of calcium carbonate or calcium citrate. Calcium carbonate is widely available, cheap and convenient. Both forms are well absorbed by the body. Your body will absorb a calcium carbonate supplement best with a meal. Calcium citrate is effectively absorbed both with and without food.
Health Benefits of a Banana Breakfast Shake
Eating a nutritious breakfast fuels you for the start of your day and prevents you from overeating at other meals. As a result, it's an essential part of a healthy diet. Breakfast shakes provide a healthy and convenient means to grab breakfast, especially when you're on the run. A banana breakfast shake offers critical nutrients and can be high in protein.
Minerals
Bananas are a good source of potassium, an electrolyte essential in heart functioning and muscle contraction. A 1-cup serving of mashed bananas has 806 milligrams of potassium. Adults need 4,700 milligrams of potassium per day, but the average American consumes far less. Bananas are also high in iron and help the production of hemoglobin. Potassium and iron help to provide energy and reduce fatigue, which is why this mineral is especially important for breakfast. If you include milk in your banana shakes, you add another good source of potassium and iron.
Vitamins
Bananas are high in vitamin C and vitamin B-6. A medium-sized banana has 17 percent of your daily requirements of vitamin C and 22 percent of your daily requirement for vitamin B-6. Vitamin B-6 helps with protein metabolism and many other enzyme functions. Vitamins, such as the B vitamins and vitamin C, improve mental function, which can help you as you first start your day. Adding non-fat milk to your banana breakfast shake increases the vitamin content. Most milk is fortified with vitamin D. One cup of fortified milk has 98 international units of vitamin D. Adults up to age 70 should consume 600 international units of vitamin D per day.
Protein and Amino Acids
Bananas contain all eight essential amino acids, the ones your body cannot produce. One of the amino acids found in bananas is tryptophan, a chemical that becomes serotonin and helps you feel happier. Although bananas contain less than three grams of protein, other ingredients in a banana breakfast shake provide you with protein. Milk or other dairy products, for example, boost the protein content significantly. A 1-cup serving of nonfat milk has over 9 grams of protein. Adult women should consume 46 grams of protein per day, while adult men need 56 grams of protein per day. Because protein can help stabilize your blood sugar and keep you feeling fuller longer than carbohydrates, it is an ideal ingredient for your breakfast.
Fiber
A medium banana has 2.7 grams of fiber. Adults and children should eat at least 20 grams of fiber per day from dietary sources. However, the average American eats only 15 grams of fiber per day. Eating a diet high in fiber helps reduce the risk of developing various diseases, including heart disease, diabetes and constipation. Eating a breakfast high in fiber can help you stay full until lunch time. It will also help you with regular bowel movements.
Stay Young: Summer Snacks for Strong Bones
Try these cool treats to beat the heat and give osteoporosis the cold shoulder
July came in with a bang this year—and I’m not talking about fireworks on the Fourth. It’s hot as blazes out there, which makes it hard to get motivated and go outside to move around! We know that exercise and sunshine are vital to keeping our bones strong and healthy, but that doesn’t make it easy to trade the comfort of the A/C for the sweltering summer heat.
Well, I have an idea on how to give those bones more of what they need, even while you’re spending time inside. Sit back and relax with some cool, high-cal snacks—high calcium, that is!
Osteoporosis affects an estimated 10 million people nationwide, the vast majority of whom are women. This incredibly common disease is characterized by low bone mass, changes in the microarchitecture of the bones and a weak, fragile skeleton. According to the National Osteoporosis Foundation, about half of us women over 50 will break a bone because of osteoporosis. And osteoporosis can also cause us to hunch over, losing height.
One major problem is that such as many other diseases, osteoporosis doesn’t cause symptoms until it’s too late. So the best solution is prevention. And how can you prevent osteoporosis? One way is to make sure you’re getting the calcium you need.
How much calcium do you need? The bulk of research has been conducted on postmenopausal women. Ideally, these women should strive to consume 1,200 mg calcium and 800 IU vitamin D (which helps the body absorb calcium). For younger women, the recommendations go down to 1,000 mg calcium and 400–600 IU vitamin D.
That might sound like a mouthful of math, but meeting your daily intake can be as simple as opening your fridge. For example, yogurt is loaded with calcium—it’s one of the best sources of calcium. Most yogurt has about 400 mg of calcium per serving. It’s easy to calculate how many milligrams of calcium in one serving: Just add a zero to the percentage of calcium listed on the label, and that will equal the amount of calcium in milligrams. So, if your carton of yogurt says 40 percent calcium, that equals 400 mg calcium.
For a refreshing summer treat, take a little yogurt, add some fresh or frozen fruit—like peaches or berries—and put it all in a blender to enjoy a delectable bone-boosting smoothie!
Up the cool factor of your treat by freezing the smoothie to make creamy popsicles (without all the added sugar of store-bought fro-yo). Or if yogurt is not your thing, substitute cow, soy or Lactaid milk.
At mealtime, dark, leafy green vegetables and salmon are both good sources of calcium.
Since most of us do not get enough calcium in our diets, you can also take calcium and vitamin D supplements. But don’t overdo it: Some research suggests that too much calcium can lead to kidney problems.
For the best results, take your smoothie-pop for a walk outside. A dose of calcium, some low-impact weight-bearing exercise and a shot of vitamin D from the sun is a great way to get through a hot summer day and keep your bones in tip-top shape.
Six Beautifying Summer Foods
Want to add a little variety to your diet this summer? The warm weather months provide many locally-harvested and garden-fresh foods, making right now the perfect time to explore new beautifying eats.
Don’t be shy to add these six nutritionally seductive and in-season foods to your grocery cart this summer.
1. Collard greens
Let’s start off with the foods found in the produce section of the grocery store. You will find collard greens—a dark green vegetable with a more than impressive nutrient composition. Collard greens are rich in many nutrients including vitamins C, E and beta carotene, just to name a few. The vitamins and minerals found in collard greens work to reduce oxidative stress in the body and prevent cell damage, reducing our risk of chronic disease. Try steaming collard greens and adding them to a summer dish for extra color, flavor and antioxidants.
2. Cucumbers
Another beneficial green vegetable—cucumbers—have numerous health and beauty benefits and are in season from July to September. They contain nutrients that replenish and hydrate our skin, making them an ideal summer selection. Cucumbers contain a compound called silica, which is known to improve the complexion. Get healthier looking skin this summer by preparing a cucumber soup or salad.
3. Canned salmon
While traveling through the middle aisles of the grocery store, keep your eyes peeled for canned salmon. It’s a great option in terms of the fantastic health benefits and reduced cost. Canned salmon is made of wild pacific salmon, which contains lower levels of contaminants. Research has also shown that the omega-3 fatty acids found in salmon may improve mood and reduce the risk of depression. Want to enhance your mood and improve your attitude this summer? Try molding the canned salmon into burgers and throw them on the grill.
4. Salsa
While shopping in the non-perishable section of the grocery store, you’ll find our fourth summer food: salsa. Incorporating salsa, particularly corn salsa, into your diet may increase energy levels while also protecting against sun damage. The tomatoes found in salsa contain beta carotene, an important vitamin that helps protect against sun damage. Although eating salsa is not a replacement for sunscreen, adding it to your diet may help combat damage caused by the sun. Selecting corn salsa may also be beneficial because corn is rich in vitamin B, an important nutrient for energy production. Add a splash of salsa onto your eggs in the morning or eat it with corn chips for a fabulous afternoon snack.
5. Watermelon Popsicles
Instead of spending money purchasing popsicles at the grocery store, consider making your own. Homemade popsicles can be more cost effective, in addition to being more nutritious. Watermelon is composed of more than 90 percent water, making it a good source of hydration in the summer heat. This sweet fruit is also the highest source of lycopene, a nutrient that protects cells from damage. Enjoy the tastiness of watermelon popsicles while re-hydrating under the hot summer sun.
6. Berry Sangria
Everyone will take pleasure in adding this last item to the grocery cart. Sangrias are the perfect beverage to sip on while lounging at the pool or grilling outside. A berry sangria is a great summer cocktail because of the extensive health benefits found in berries. A recent study showed that regular berry consumption can slow cognitive decline. In fact, the research found that regularly eating berries was associated with a 2.5-year reduction in cognitive decline. Add some berries to any drink or dish for improved brainpower this summer.
Too Many Milk Choices
Soy, coconut, and sunflower milks and how they stack up to standard dairy.
You already know that milk is loaded with calcium that builds strong bones (and can slim you down!), but are all milks created equally? There are lots of options and they are all very different. One pass through the dairy section of your local grocery store is enough to make anyone's head spin. What is soy milk? Does it have the same benefits as cow's milk? What about coconut milk? The list goes on and on! Let me help you sort it all out...
Calcium: Cow's milk in the human diet serves as a great source of calcium and protein. Just one serving of cow's milk provides 30% of your daily calcium needs and 8 grams of protein! Calcium occurs naturally in animal sources of milk, but must be added to milk substitutes during processing to improve their nutritional value. As a result, most milk substitutes have just as much, if not more, calcium than cow's milk. So almond, coconut, sunflower, or soymilk can provide a whopping 45% of your daily calcium needs, but keep in mind that it is added, not naturally-occurring.
Protein: If you're looking to get the same amount of protein as cow's milk has from these substitutes, you're out of luck. Coconut, sunflower, and almond milk contain only 1 gram of protein per serving. Soymilk seems to stack up the best against cow's milk, providing 6 grams of heart-healthy soy protein in one serving, but still falling short of the 8g of protein you get in one cup of milk.
Vitamins and other nutrients: Other differences exist between cow's milk and plant-derived milks, but each seems to have its own unique benefits. For example, cow's milk is a source of various vitamins and minerals like potassium, phosphorous, and vitamin D. However, a single serving of almond or sunflower milk provides half your daily needs for vitamin E, an antioxidant that boosts the body's immune system. Sunflower milk also provides 60% of the daily value of phosphorus. Soy milk contains isoflavones and SELF's Breast Cancer Handbook warns, "soy foods (including soy milk) are rich in isoflavones, a type of estrogen that lessens the effects of your body's own estrogen. If you have a family history of breast cancer, talk to your doctor before adding soy to your diet. Women at higher risk must limit exposure to estrogen in many forms. (The type of estrogens in flax pose no risk.) Women who are trying to conceive, are pregnant or are breast-feeding should check in with their doctors check in with their first, too."
Fat: With the exception of coconut milk, most plant-derived milk substitutes or low-fat cow's milk are low in saturated fat and contain no cholesterol, making them heart healthy options. They are also dairy and lactose-free, which is particularly beneficial for consumers with milk allergies or lactose-intolerance.
