almost at epidemic proportions. The end result is that not enough cal-
cium gets into the cells, including the bones, muscles and other tis-
sues, with the remaining excess calcium depositing in the joints, ten-
dons, ligaments or even the kidneys as stones. Plaque that clogs the
arteries can also contain calcium.
In order for your body to properly metabolize calcium, and more
effectively absorb calcium from food, you must have sufficient vita-
min D. This nutrient is free and plentiful, yet most people don’t have
enough. That’s because it comes from the sun and the public is told
that the sun is dangerous. This issue is so important that it’s discussed
separately in the following chapter. Just remember that without suffi-
cient vitamin D, calcium cannot be properly regulated, and that most
problems of insufficient calcium are really due to low levels of vita-
min D.
Another important issue regarding calcium is to consume enough
calcium-rich foods; this is easily done without supplementation
through good dietary practices. And it does not necessarily mean eat-
ing a lot of dairy foods. Consider the high amounts of calcium in the
following single servings of non-dairy foods:
- Salmon: 225 mg
- Sardines: 115 mg
- Almonds: 100 mg
- Seaweed: 140 mg
- Rainbow trout: 100 mg
- Spinach: 135 mg
- Green beans: 100 mg
- Collards: 125 mg
Two other important issues regarding calcium are absorption (the
most important part is also having sufficient vitamin D), and getting
the calcium into the bones and muscles once it’s absorbed.
Absorption is the first step to utilizing calcium in the body. In
general, smaller amounts are better absorbed than larger amounts,
whether from food or supplements. If a small amount of calcium is
146 • IN FITNESS AND IN HEALTH