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Article 1. THE MYTHS OF CALCIUM DEFICIENCY

In the Zen Buddhist tradition, the kitchen is regarded as the altar of the house. There is a story of the Chinese nobleman who, lying ill, was heard to say, “I don’t need a doctor. I need a good cook.”

A large number of people in North America and elsewhere suffer from many health disorders which, for want of a better name I will call “maladies of civilization”. They cover a wide range of medical disorders that can be traced to unhealthy eating habits, such as an over- abundance of refined and prepared foods and the ever increasing number of food additives and other chemicals, not to mention the increasing toxicity of the environment surrounding us. The number and variety of allergies are staggering, as is an increasing dependence on medication.

At the same time an increasing number of people are questioning allopathic medicine and its “quick fixes” (which often leave more disorders in their wake) and searching out alternative forms of treatment. As a result alternative medicine, which includes homeopathy, naturopathy and other natural and holistic therapies, is slowly gaining in public acceptance in Canada. Widely accepted in many countries of Europe, Asia and Latin America which have a long history of acceptance of these natural therapies that are supported by extensive research. Alternative medicine, which concentrates on the causes of disease, is frequently practised alongside traditional medicine with its emphasis on treating its symptoms.

The role food plays in this process is of primary importance, and the practitioners of such holistic or alternative therapies are increasingly educating people on the importance of nutritional therapies in healing. It was the philosopher Nietzsche who coined the phrase “man is what he eats”. Food is nourishment and medicine, but it need not be the bitter potion or tasteless pill that does the job. The human body has an enormous and innate capacity to heal itself, provided we allow it to do so. And there is everything present in nature to help us
along with the task, but we must give it a chance.

In the Zen Buddhist tradition, the kitchen is regarded as the altar of the house. There is a story of the Chinese nobleman who, lying ill, was heard to say, “I don’t need a doctor. I need a good cook.” *

Take, for instance, the problem of calcium deficiency, brittle bones, bone density loss, etc. - usually referred to as osteoporosis, a condition that affects women more than men. Pick up any magazine, particularly one aimed at a female readership, and we hear how important it is to have an adequate supply of calcium in our diet in order to forestall or alleviate the condition. It has been estimated that osteoporosis is a major orthopedic disorder affecting about one out of four women who have passed menopause. From about the age of 35 onwards there is a gradual decline in bone density which accelerates rapidly with menopause.

Along with the warnings comes he advice that dairy products are the best and only source of calcium and are thus of primary importance in our diet. Such advice is not only largely based a myth, but is usually sponsored by the dairy industry whose marketing strategy features olympic stars and hockey legends to convey the message that only the best of foods is fit for the elite athletes. It is a very effective psychological connection intended to rally the credulity of lesser mortals! It succeeds superbly.

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MYTHS AND FACTS
Before considering the many other sources that supply us with valuable calcium, let us first look at the factors that deplete it. Prominent among them are carbonated drinks which, along with coffee and tea, leach our bones of calcium. Next, a sedentary life style devoid of adequate physical exercise; a surfeit of protein (particularly of animal protein) and sodium in our diet; and the whole range of “food products” which crowd the grocery shelves. They are convenience foods, manufactured dead food, highly refined and processed, they are devoid of “ “ “ life force ”, of essential nutrients, while containing preservatives and numerous other chemical additives - sufficient to kill an ox! Another, perhaps little known fact, is that gravity affects bone density. Astronauts usually lose about 200 mg of calcium a day despite specifically designed exercise programmes. Also, it has been shown that too much of “a good thing” may actually be counterproductive. This refers in particular to the absorption of calcium.

Studies have shown that people who follow a vegetarian diet are less susceptible to calcium deficiency. For instance, Seventh Day Adventists, vegetarians by practice, tend to have substantially lower rates of osteoporosis than the average American. It has also been established that in countries where dairy consumption is highest there is a commensurate high rate of osteoporosis among its population. Other disorders aside from osteoporosis include cramping pains which are also an indication of calcium deficiency.

It is common knowledge that we need calcium to build strong bones, but are dairy products the only suppliers of good calcium? We have been conditioned to believe this. In fact, milk is a highly overrated product and we would do well to obtain the needed calcium from sources other than dairy. Commercially available milk is a processed food, with its enzymes destroyed, and 50% of its available calcium lost during pasteurization. Its nutritional value is further diminished by the removal of its fat, thereby decreasing absorption of calcium. In addition, fat-free milk contains allergenic proteins and indigestible sugars.

The plant kingdom provides us with some excellent sources of calcium such as nuts and seeds, legumes and grains (in particular, quinoa), vegetables (particularly dark green, leafy vegetables) and soy products such as tofu, miso and tempeh. Grains and legumes, fruits and vegetables supply us with other minerals, such as magnesium and potassium, which are also important for holding calcium in the bones.

Among vegetables, one stands out in particular and it is not even found on the usual grocery counters since it grows wild. Called “Lambs Quarters” (Chenopodium album), a common weed, it is also referred to as “wild spinach”. One cup of its cooked green leaves supplies more calcium than is required by some people in a day. In North India where this weed is removed from crops to be used as food and is even cultivated, it is the most universally popular leafy green vegetable, and is prepared in a variety of delicious ways. In days past, it was not unusual for the family doctor, seeing a child with poorly developing teeth but who drank large quantities of milk, to say “eat lots of greens …., and cut down on the milk” **

Grains and Legumes are valuable sources of calcium, particularly when sprouted. Among grains, quinoa stands out above the rest. South American in origin and a staple of the ancient Incas, it is exceedingly rich in calcium, with one cup of cooked quinoa providing as much calcium as can be found in a quart of milk. Technically a seed, it is treated as a grain in cooking.

Nuts and seeds are another rich source of calcium, with sesame seeds the richest. Blended with water they make an excellent alternative to dairy milk. Tahini, a sesame paste much in use in Middle Eastern cuisine, is a staple in homos, a chickpea dip. Almonds, in addition to being alkaline, provide an excellent alternative for peanut butter when ground up to make almond butter, that is usually well tolerated by diabetics. Gomasio, a blend of toasted sesame seeds and sea salt, makes an interesting seasoning and may be sprinkled on salads and other raw or cooked food.

The following brief chart illustrates some of the calcium values of different food stuffs. It is given for purposes of comparison. It is interesting to note how far down the list the ubiquitous glass of milk is found. The amounts are based on one cup per item: