Calcium Citrate versus Calcium Carbonate

According to the National Osteoporosis Foundation, approximately 8 million women over the age of 50 in the U.S. now have osteoporosis and this number is on the rise yearly. Experts have chalked the rise in the disease up to our poor diets and lack of exercise. Americans are no longer getting enough calcium in our diets, we are not doing enough weight-bearing exercise, and we are consuming too many colas, which leach the calcium right out of our bones!

We all know great food sources for calcium include low-fat dairy products, tofu, leafy greens (think kale, swiss chard), canned salmon, almonds, and sesame seeds. But what about supplements? Which is better of the two leading types of calcium supplements - citrate or carbonate? Really, it's a personal choice.

Calcium is best absorbed in an acidic environment and calcium citrate is acidic based. So, citrate is the best absorbed supplemental form of calcium. It doesn't require any extra stomach acid for absorption, so we can take it at any time of day, with or without food. However, it usually provides less elemental calcium per pill than the carbonate form. So if your citrate supplement says 500 mg, only 200 mg of that may be elemental calcium, which is the amount of actual calcium in a pill available to our bodies for absorption. This all means you would have to take more pills of the citrate form than of the carbonate form for the same amount of calcium.

Calcium carbonate, on the other hand, is alkaline based. It requires extra stomach acid for better absorption, so it is best taken right after a meal or with a glass of an acidic juice, like orange juice. Calcium carbonate is also more easily available and less expensive.

Whichever type you choose, aim for 1000 mg to 1300 mg of calcium per day through a healthy diet and supplementation, and never consume more than 2500 mg of elemental calcium daily.

Allergies and Your Diet

More and more often, research is showing a direct link between our diets and our allergies. When diets lack in essential nutrients and fiber and are instead full of highly processed ingredients and sugars, allergy symptoms seem to be worse. Certain nutrients are essential for keeping our immune systems strong and regulating our allergic responses. If you suffer from allergies and you do not get enough of the following nutrients through diet alone, you may want to consider supplements.

~Probiotics.......replenish beneficial bacteria in our intestines. Studies show that there is a link between unhealthy gut flora and allergy symptoms in the lungs. Food sources include: yogurt, fermented foods, probiotic-fortified foods, which there are more and more of on our shelves these days.

~Quercetin & Bromelain.........are a powerful pair that work together to support healthy histamine response. Quercetin is a bioflavonoid antioxidant which aids in reducing inflammation. Bromelain is an enzyme derived from pineapples. Quercetin food sources include: onions, apples, green tea, red wine, and leafy veggies.

~Vitamin C...........plays a role in regulating the release of histamine. Food sources include: peppers, citrus, watermelon, and dark leafy greens.

~Vitamin E............has been associated with a reduced risk of hay fever. Food sources include: wheat germ, whole grains, expeller-pressed vegetable oils, nuts and seeds, dark green leafy vegetables, eggs, sweet potatoes, and brussel sprouts.

~Omega 3 Fatty Acids.........are vital for numerous functions in the body, including keeping inflammation at bay. Food sources include: certain fish like salmon and tuna, flaxseeds, walnuts, and dark leafy greens.

If you are an allergy sufferer, ragweed may be doing you in this fall, at least in Indiana where it is at an all-time high. In addition to adding the above nutrients to your diet, reducing or eliminating dairy and meat can also help keep allergies at a minimum.

A Yummy Homemade Granola Bar Recipe

You need:

2 cups old fashioned or instant oats, uncooked
1 cup flour
2/3 cup dried cherries/blueberries/craisins/raisins (your choice)
1/2 cup chopped almonds/pecans/walnuts (your choice, or none if allergies)
3/4 cup packed light brown sugar
1/2 cup toasted wheat germ
3/4 cup ground flaxseed meal
1 tsp. cinnamon
1/2 tsp. salt
1/4 cup vegetable oil
1/2 cup honey (I used agave nectar, and a bit less than 1/2 cup)
2 cups finely chopped apples or pears
2 tsp. pure vanilla extract
1 large egg

Preheat oven to 350. Grease or spray a 9x13 metal baking pan. Glass works but the bars may be a bit harder to cut. In a large bowl, mix together the oats, flour, dried fruit, nuts, brown sugar, wheat germ, flaxseed, cinnamon, and salt until well combined. Stir in the oil, honey, apples or pears, vanilla, and egg until blended. Get your hand damp and use it to pat the mixture into the baking dish. Bake at 350 for 25-30 minutes or until the edges are a pale golden color. Cool completely in the dish on a wire rack. When cool, cut into 12, 18, or 24 pieces. Wrap the pieces in plastic wrap or foil, put in ziploc bags, and freeze. To eat, unwrap, and thaw in microwave on high for 1 minute.


servings based on 24 bars: 1 bar = 180 calories, 6 grams fat, 10 mg cholesterol, 55 mg sodium, 29 g carbs, 3 g fiber