Calcium - The True Nutrients

So much of the fitness world is focused on muscles and that is entirely fair, but strong muscles really don't get you far without their counterpart: strong bones. Poor bone health is a consistent struggle even in the modern age and it's time it gets it's day in the sun. Spoilers: it needs that too.

All Calcium Quantity Data comes from the USDA's National Nutrient Database for Standard Reference.

The True Nutrients - 0:00
Calcium as a Nutrient - 0:51
Functions of Calcium - 2:10
How Much Calcium Do You Need? - 4:24
Sources of Calcium - 6:30
Outro - 8:19

#calcium #minerals #bonehealth #osteoporosis #vitaminsandminerals #nutrition #micronutrients #diet

[Talon_Fitness]

If you think there's anything about Calcium or relevant sources of Calcium I didn't talk about, go ahead and say it here so everyone has easy access to the information.

[punkloser]

Video idea: A healthy basic shopping list. Food you can cook for health benefits and food you can chow down (such as cottage cheese)

[jkozlowski]

"Consume it, get some sun and your bones 'll thank you for it later" <3 I've loved that simplicity

[Animae]

As a Registered Dietitian, I’m grateful for providing this type of information. Very informative and easy to follow.

[josemorataya]

the sheer amount of quality information you give for free is amazing

[ValsamGoesPro]

Only channel i have watched every second of every video. I always had my hormonal and blood tests biannually and everything seemed ok. Doctors attributed my feeling of numbness and high blood pressure to the extreme workouts and intense everyday life since my tests were all perfect. Until your "Potassium" video that is. I count my macros so i decided to count Potassium consumption for a week. I consumed about 25% less than the recommendation for my BMI not even accounting for the intensity of my routine which makes me have increased nutritional needs. I took supplements and added some more potassium sources and i feel a lot healthier ever since. Thanks again. Literal life saver.

[PitchWitt]

Me, in my underwear at 3am, basking in the light of my fridge, eating a block of Romano cheese. Ladies, you may not like it, but this is what peak calcium levels look like.

[King_of_Sofa]

Magnesium, Zinc, Sodium, Potassium, Iron, Vitamin A, Vitamin C, Vitamin K, Vitamin D, the B Vitamins,

[urdin]

I literally have a short outburst of “fuck yes”! every time I see a new video of yours.

[stolenmonkey]

Calcium is so overlooked, especially in my diet lol

[mattmichaels]

I think the most important thing with calcium is eating a variety of foods that contain it and doing that consistently. The most efficient sources for me are Jarlsberg cheese, black olives, almond milk, and smoked salmon. Then you can treat yourself now and then to chocolate milk or a milkshake and that is great because it adds variety.

[MrJonah]

Cheers for this buddy, love your work.

[uniworkhorse]

Love this series, it's very empowering especially when you explain the sources!

Thanks Mr. Fitness!

[mertel]

Actually I think quite a lot of drinking water has calcium in it, at least here in Hungary. In the town where we live now we have water low in calcium though so I started to have spasms especially in the morning (this water is also low in magnesium). I started to use the most concentrated source I could get. I bought medical quality CaCO3 and MgCO3 powders. I pour lemon juice on it to dissolve and get calcium and magnesium citrate solution (few gramms a day, you can calculate the needed amount from the molecular formula). In this form you can add it to any drink or moist food you like. This really helped me to eliminate the spasms so I think it works well and is very cheap and reliable :).
Also if someone likes it tofu can be a good source as it is produced with gipsum (CaSO4) so it has some calcium residue in it. But with tofu you have to be careful not to overconsume phytoestogenes. Otherwise it is a good lean source of high quality protein too and can be flavoured very well as it has a plain taste by its own. :)

[robertorota]

thanks, you're one of the best channel on YT

[Icaurs]

Regarding the often low absorption rates of calcium, there is another thing that may reduce this even further so is extremely important to add, namely: phytic acid present in foods.

In short, this is an compound present especially in any nuts, seed, whole grain (except in processed grains like white wheat or rice) and legume that stores phosphorus within plants, but most important, also functions as an anti-nutrient. For us humans with only one stomach, the effect is that is impairs our general digestive system, inhibits enzyme production, and this compound also binds to multiple micro-nutrients such as zinc, magnesium, iron, copper, and... you guessed it: calcium.

It was found, for example, that in societies where people consume relatively high amounts of foods containing phytic acid, people suffered more often from osteoporosis, rickets, poorly developed teeth or general tooth decay. As mentioned in the video, this is not something that will show up rapidly but instead develop on the long term. Also, including legumes, grains and nuts/seeds in every meal of the day also makes it worse, though phytic acid itself only has effects around the time of consumption. Especially also vegans are at an especially high risk due to high grain/legume consumption.
On the other hand, people that rely less on these foods OR instead consume more white rice / white wheat have lower issues with the previously mentioned health complications. Traditional diets or food preparation also amends for the detrimental effects of phytic acid - which will be explained later.

So, what to do?
The primary compound that comes to the rescue here is called ''phytase''. Phytase is the enzyme that neutralizes phytic acid and liberates the phosphorus. This is activated according to a couple of traditional food preparation method. Not all of them are necessary but each of them further decrease phytic acid present in the food.
- Soaking -> sprouting --> fermenting --> cooking
- Consuming grains, legumes, nuts/seeds together with VItamin A and D (as mentioned in the video)

Let's take the example of Indian dosa which are rice-lentil pancakes that are soaked, fermented and then cooked. This effectively neutralizes most of the phytic acid and makes it highly digestible. The same for the production of beer that includes soaking, sprouting, cooking and fermenting.

Soaking is best done:
1. At warm (not hot) temperatures using water
2. Including some acid medium (yogurt, whey, vinegar, lemon juice)
3. Including a food that actually contains enough phytase. Legumes, wheat and rye contain plenty, whereas oats don't. For oats, adding some rye would be crucial.
4. For a sufficient duration. Several hours or overnight, for example.

For bread, phytic acid reduction is A LOT higher for sourdough fermentation than when using simple commercial yeast. Nuts can be soaked using warm salty water and dehydrated/roasted afterwards.

Takeaway:
- Don't too heavily on whole wheat, legumes, seeds and nuts for the majority of your meals (1-2 per day is fine) UNLESS properly prepared as described above.
- White rice and flour definitely have their merits for being easier to digest and not inhibiting nutrient absorption.
- In case of lack of time/energy, attempt to at least soak and cook or so. Some reduction is better than nothing. Remember: soaking -> sprouting --> fermenting --> cooking.
- Phytic acid does not have to be reduced by 100%.

Congrats if you made it until here ;-). I wholeheartedly recommend reading more about the phytic acid if you're interested. On the website Westonprice there is a very good (but lengthy) article about it.

[matijakruhoberec]

Man thank you, just started supplementing with calcium last week and I am almost certain it had an affect on healing the wounds on my skin and mouth ulcers, I have never had the same instant feedback with any other supplements including omega 3.

[AILIT]

Thank you for this. I've been subscribed for a while and stopped getting notifications. Had a significant injury and said to myself, "I bet Talon has a video on calcium." Lo and Behold! Just what I needed to aid my recovery.

[MrWill]

Man, really, all those videos are so so good. I don't know why it took me some 15 videos to subscribe. Perhaps my interest in health grew along with watching those videos.

[silpheedTandy]

i've always found the graphic design in your videos to be so attractive, that it's literally part of the happy/entertained feeling i get when watching them. your choice of fonts and colours are cheeky but yet very expressive and fitting. it helps me pay attention to the information.

i've always wondered where you get your illustrations from. they are so specific to the topic you're discussing. i've seen symbols and graphics on things like city-created transportation posters, where the symbols and graphics were so generic that they actually were more confusing than helpful. your symbols and graphics are the opposite: they're so specific. this makes me suspect that they're custom made for your channel!

(plus, your little bit of subtle humor -- i'm thinking of the Milk video -- makes me laugh!)

anyways, i have always enjoyed the aesthetic and expressive/communicative beauty of your graphic design, but this is the first time i'm actually mentioning this, now.