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El objetivo es criar una conciencia de salud integral (cuerpo, mente y espíritu). Aquí compartimos temas relacionados con el movimiento, coaching, nutrición y mucho más. Hacemos Coaching en la Costa Blanca - Alicante pero también estamos para todos aquellos que hablan portugués, castellano e inglés a través del Skype.

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Milk & Calcium


[English]
Milk Substitutes – Taken from the book „El Equilibrio a Través de la Alimentación” from Olga Cuevas

Milk substitutes & alternative calcium sources

Milk sustitutes
It’s a fact that we can feed ourselves, without any kind of nutritional need, of a diet that has no dairy foods. The need for substituting the dairy by other foods is because of two reasons: first the worry by the calcium and the other because of the psychological need of being breast fed each day.
So for the ones that still need to drink a soft sweet white liquid, there’s a wide variety of vegetable milk. We could buy exquisite and nutritive “milks” of rice, oat, almond, hazelnut, sesame or groundnut. We could buy it already prepared and also they could be prepared at home.

Alternative calcium sources
Milk is not the best calcium source. It has lack in magnesium, excess phosphorus and protein load, these are some of the reasons that show us that it’s not as ideal as it’s tried to show. And to absorb calcium the bones need comparable quantities of other mineral – magnesium. The dairy is very poor in magnesium, and without this only 25% of the dairy calcium is absorbed.
We can get the calcium from the same source as the great animals in which the weight is supported by huge and strong bones. The horses, the cows, the elephants eat green leafs rich in calcium and magnesium. The best for the human are: broccoli, parsley, watercress, cabbage, turnip greens, turnip tops, dandelion, Chenopodium álbum (a weed that grows in the agriculture fields). Don’t forget to undercook it and chew it very well to take advantage of their nutrients.
While searching for the calcium in the vegetables, we found the algae, the sea vegetables. One cooked tea spoon of iziki algae has more calcium than a glass of milk. The lack of oxalate and scarce content in phosphorus makes them an excellent source of calcium.
The next scheme shows the best calcium sources comparing with the dairy. All of them are rich in magnesium except the dairy and don’t have important rates of oxalate. The ones that have better intestinal absorption are the ones with low phosphorus concentrations, that is to say the vegetables and algae.
Click in the image to enlarge

Next: Benefits of exercise
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[Español]
Los sustitutos de la leche – sacado del libro „El Equilibrio a Través de la Alimentación” de Olga Cuevas

Sustitutos de la leche de vaca & fuentes alternativas de calcio

Sustitutos de la leche
En realidad, podemos alimentarnos perfectamente, sin tener carencias de ningún tipo, prescindiendo de los lácteos. La necesidad de sustituir los lácteos por otros alimentos responde a dos razones: una preocupación por el calcio; y la otra, el apego psicológico al “amamantamiento” diario.
Para aquellos que necesitan seguir tomando un líquido blanco de sabor dulce suave, existe una amplia variedad de leches vegetales. Podemos obtener sabrosas y nutritivas “leches” de arroz, avena, almendras, avellanas, sésamo o chufas. Las venden preparadas, pero también las podemos hacer en casa.

Fuentes alternativas de calcio
Los lácteos no son la mejor fuente de calcio. Su deficiencia en magnesio, su exceso relativo de fósforo y su carga proteica, son algunas razones que nos muestran que no son tan “ideales” como se nos muestran.
Para absorber calcio, los huesos necesitan cantidades comparables de otro importante mineral, el magnesio. Los lácteos son muy pobres en magnesio, sin él sólo se absorbe el 25% del calcio en ellos contenido.
Podemos conseguir el calcio de la misma fuente que los grandes animales cuyo peso es soportado por enormes y fuertes huesos. Los caballos, las vacas, los elefantes comen hojas verdes muy ricas en calcio y magnesio. Entre las mejores tenemos: el brécol, el perejil, los berros, las ortigas, el repollo, las nabizas, los grelos, el diente de león, las berzas y los cenizos (Chenopodium album, una mala hierba que crece en los campos de cultivo). No olvidar de cocerlas poco y masticarlas mucho para aprovechar sus nutrientes.
Y buscando el calcio en las verduras, nos encontramos con las algas, las verduras del mar. Una sola cucharada sopera de algas iziki cocida tiene más calcio que un vaso de leche. La carencia de oxalatos y su escaso contenido en fósforo, las hace excelentes fuentes del mismo.
En el diagrama siguiente se muestran las mejores fuentes de calcio en comparación con los lácteos. Todos ellos son ricos en magnesio exceptuando los lácteos) y no tienen cantidades importantes de oxalatos. Los que mejor absorción intestinal de calcio presentan son los que figuran con cantidades de fósforo pequeñas, es decir, las verduras y las algas.
Clque en el imagen para agrandarla

Enseguida: beneficios del ejercicio.

10 comentarios:

  1. Interesting information on calcium! Are you saying the human vegetables you listed are high in calcium? I wasn't sure. We eat most of our veggies raw and prefer it that way.

    I believe here in VA, USA that I can get almond milk and hear it is pretty good. Wonder if I can find the other milk too?

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  2. I cannot drink milk, so I'm glad to read this. Milk upsets my stomach, and who wants that?

    See you in the TLC club!

    @Paula Lee Bright

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  3. WOW! Que sorpresa que la leche no es la mejor fuente de calcio. Porque no nos enseñan eso en escuela?! =P Muchas gracias por esta información, Marco! Brocoli es mi favorita verdura así que comeré más de eso! =) Hehe!

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  4. Hi Leona,

    Yes, those veggies are high in calcium and are more bio-available (easier for our body to absorb their calcium) than animal milk. Don't forget algae, those are also a fantastic source of calcium and very easy to cook - just add to you normal cooked foods like other vegetable... those you wont eat raw because they came dry...

    Here in Spain you can buy all those things in a natural food shop, there are even big supermarkets selling it already... almond and oat milk are pretty good and far better than soy milk. Look for ecological and not genetically modified products.
    Thank you for your post and enjoy your new foods ;-) CHEERS

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  5. Hi Paula,

    Within natural medicine it is known that milk is a source of several health issues... I think that more and more people are able to listen to their bodies and to judge for them selfs. Cow milk it's not the best calcium source, definitely.
    Thank you for your post! Bye

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  6. Hola Samantha,

    ¿Quizá porque la industria de la leche y la carne es muy rentable? Es que basta un poco de sentido común para ver que la leche no tiene que hacer parte de nuestra alimentación... basta con mirar na naturaleza al nuestro alrededor no? Yo mismo, hasta que enfermé, bebía más de 1 litro de leche por día y no bebo absolutamente nada de leche desde hace 11 años y me siento muy, muy bien, mucho más sano y con mucha más energía.
    Muchas gracias por tu apoyo Samantha y tu energía fantástica... y a comer verdura (de terra y de mar) ;-))

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  7. Interesting - Question - do you think that milk and other foods goodness varies from country to country? I know taste does, but have never actually considered the nutritional value

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  8. Hi Roberta,

    I think milk and other foods goodness vary depending on their origin, meaning if they are ecological (higher quality) or not... or if you are eating foods from the season or even if you are eating food from your area (difficult if you live in a big city, I know); it's different to eat food, specially fruit and vegetables, that are fresh from others that come from the other side of the world and are frozen...
    It's nutritional value will depend far more on the above than on the country you are eating it... If you eat mango in a tropical country it will taste wonderful and with a high nutritional value because it grows there, but if you eat that mango in Iceland after being 1 month frozen inside a boat and then unfrozen to sell in the supermarket, it will loose taste and nutritional quality.
    Hope it helps. Thank you for your question! All the best,
    Marco

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  9. Hi Marco,

    I am not a milk person at all so this is good news for me.

    I often think I need to drink more milk for calcium and appreciate the clarification. I like algae but my question is "Is it the same as the seaweed we use to make sushi?"

    Thanks and very informative!
    Diana

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  10. Hi Diana,

    I Hope you are feeling great.
    The algae that is used for preparing the sushi is just a kind of algae, it's called "yaki nori" and it's toasted before consumption.
    As you can see comparing with the graphic it's not even showing there... algae come in different presentations (normally dry) and you can cook it in different ways, the only thing you should be careful is it's precedence, at the moment I wouldn't eat algae from Japan, you can imagine why...
    Miso is a algae soup with soy sauce, very alkalizing and tasty (for me ;-))

    Thanks for asking, take care :-),
    Marco

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