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Best sources of calcium

bok-choy-recipes-alamy-590x412

Vegetables

Bok choy (cooked) – 330 mg

Kale – 180mg

Spinach (cooked) – 250 mg

Collard greens (cooked) – 260 mg

Mustard greens (cooked) – 100 mg

Turnip greens (cooked) – 200 mg

Swiss chard (cooked) – 100 mg

Seaweed (Wakame) – 120mg

Okra – 130 mg

Broccoli – 45 mg

Artichoke – 55 mg

Celery – 40 mg

Leeks – 55 mg

Nuts

Almonds (1/4 cup) – 95 mg

Brazil nuts (1/4 cup) – 55 mg

Hazelnuts (1/4 cup) – 55 mg

Fruit (per cup)

Figs (dried) – 300 mg

Apricots (dried) – 75mg

Kiwi – 60mg

Rhubarb (cooked) – 350 mg

Orange – 70 mg

Prunes – 75 mg

Blackberries – 40 mg

dairyfWhy isn’t milk on this list? Because humans shouldn’t drink it beyond infancy. It has been linked to breast cancer, colon cancer, diabetes, heartburn, hormone problems, it pulls calcium(ironic, right?) and water from your body,  etc. Most humans stop producing lactase (needed to digest milk) by the age of 12-24 months, the rest stop producing lactase by the age of 5 or so. If someone beyond this age is still producing lactase and consuming milk with no issues, it’s highly likely that they have a specific European gene mutation. Cow’s milk is full of pus, antibiotics, hormones, etc…

http://www.healthyalterego.com/index.php/2009/09/is-milk-good-for-kids-or-anyone-else/

http://www.ejnet.org/bgh/nogood.html

http://www.healthyalterego.com/index.php/2011/06/why-it-is-weird-for-adults-to-drink-milk/

http://www.merckmanuals.com/vet/reproductive_system/mastitis_in_large_animals/mastitis_in_cattle.html?qt=Mastitis%20in%20Cattle&alt=sh

http://www.globalhealingcenter.com/natural-health/dangers-of-cows-milk/

http://www.stevecarper.com/li/ten_top_questions.htm


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Acid & Alkaline pH Quick Reference Food Chart

alk_chart

Are you trying to go more alkaline or more acidic? Here is a handy, general guide to alkaline and acid foods:

ALKALINE FOODS ACIDIC FOODS
ALKALIZING VEGETABLES
AlfalfaBarley Grass

Beet Greens

Beets

Broccoli

Cabbage

Carrot

Cauliflower

Celery

Chard Greens

Chlorella

Collard Greens

Cucumber

Dandelions

Dulce

Edible Flowers

Eggplant

Fermented Veggies

Garlic

Green Beans

Green Peas

Kale

Kohlrabi

Lettuce

Mushrooms

Mustard Greens

Nightshade Veggies

Onions

Parsnips (high glycemic)

Peas

Peppers

Pumpkin

Radishes

Rutabaga

Sea Veggies

Spinach, green

Spirulina

Sprouts

Sweet Potatoes

Tomatoes

Watercress

Wheat Grass

Wild Greens

ALKALIZING ORIENTAL VEGETABLES

Daikon

Dandelion Root

Kombu

Maitake

Nori

Reishi

Shitake

Umeboshi

Wakame

ALKALIZING FRUITS

Apple

Apricot

Avocado

Banana (high glycemic)

Berries

Blackberries

Cantaloupe

Cherries, sour

Coconut, fresh

Currants

Dates, dried

Figs, dried

Grapes

Grapefruit

Honeydew Melon

Lemon

Lime

Muskmelons

Nectarine

Orange

Peach

Pear

Pineapple

Raisins

Raspberries

Rhubarb

Strawberries

Tangerine

Tomato

Tropical Fruits

Umeboshi Plums

Watermelon

ALKALIZING PROTEIN

Almonds

Chestnuts

Millet

Tempeh (fermented)

Tofu (fermented)

Whey Protein Powder

ALKALIZING SWEETENERS

Stevia

ALKALIZING SPICES & SEASONINGS

Chili Pepper

Cinnamon

Curry

Ginger

Herbs (all)

Miso

Mustard

Sea Salt

Tamari

ALKALIZING OTHER

Alkaline Antioxidant Water

Apple Cider Vinegar

Bee Pollen

Fresh Fruit Juice

Green Juices

Lecithin Granules

Mineral Water

Molasses, blackstrap

Fermented Vegetables

Probiotic Cultures

Soured Dairy Products

Veggie Juices

ALKALIZING MINERALS

Calcium: pH 12

Cesium: pH 14

Magnesium: pH 9

Potassium: pH 14

Sodium: pH 14

Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system.Note that a food’s acid or alkaline forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid forming.

ACIDIFYING VEGETABLES
CornLentils

Olives

Winter Squash

ACIDIFYING FRUITS

Blueberries

Canned or Glazed Fruits

Cranberries

Currants

Plums**

Prunes**

ACIDIFYING GRAINS, GRAIN PRODUCTS

Bread

Corn

Cornstarch

Flour, wheat

Flour, white

Hemp Seed Flour

Kamut

Oatmeal

Oats (rolled)

Quinoa

Rice (all)

Rice Cakes

Rye

Spelt

Wheat Germ

Wheat

ACIDIFYING BEANS & LEGUMES

Almond Milk

Black Beans

Chick Peas

Green Peas

Kidney Beans

Lentils

Pinto Beans

Red Beans

Rice Milk

Soy Beans

Soy Milk

White Beans

ACIDIFYING DAIRY

Butter

Cheese

Cheese, Processed

Ice Cream

Ice Milk

ACIDIFYING NUTS & BUTTERS

Cashews

Legumes

Peanut Butter

Peanuts

Pecans

Tahini

Walnuts

ACIDIFYING ANIMAL PROTEIN

Bacon

Beef

Carp

Clams

Cod

Corned Beef

Fish

Haddock

Lamb

Lobster

Mussels

Organ Meats

Oyster

Pike

Pork

Rabbit

Salmon

Sardines

Sausage

Scallops

Shellfish

Shrimp

Tuna

Turkey

Veal

Venison

ACIDIFYING FATS & OILS

Avacado Oil

Butter

Canola Oil

Corn Oil

Flax Oil

Hemp Seed Oil

Lard

Olive Oil

Safflower Oil

Sesame Oil

Sunflower Oil

ACIDIFYING SWEETENERS

Carob

Corn Syrup

Sugar

ACIDIFYING ALCOHOL

Beer

Hard Liquor

Spirits

Wine

ACIDIFYING OTHER FOODS

Catsup

Cocoa

Coffee

Mustard

Pepper

Soft Drinks

Vinegar

ACIDIFYING DRUGS & CHEMICALS

Aspirin

Chemicals

Drugs, Medicinal

Drugs, Psychedelic

Herbicides

Pesticides

Tobacco

ACIDIFYING JUNK FOOD

Beer: pH 2.5

Coca-Cola: pH 2

Coffee: pH 4

** These foods leave an alkaline ash but have an acidifying effect on the body.

UNKNOWN:There are several versions of the Acidic and Alkaline Food chart to be found in different places and on the Internet.  The following foods are sometimes attributed to the Acidic side of the chart and sometimes to the Alkaline side.
Brazil NutsBrussel SproutsBuckwheat

Cashews

Chicken

Corn

Cottage Cheese

Eggs

Flax Seeds

Green Tea

Herbal Tea

Honey

Kombucha

Lima Beans

Maple SyrupMilkNuts

Organic Milk (unpasteurized)

Potatoes, white

Pumpkin Seeds

Quinoa

Sauerkraut

Soy Products

Sprouted Seeds

Squashes

Sunflower Seeds

Tomatoes

Yogurt

Here’s a chart that ranks foods from most alkaline to most acidic:
 Ranked Foods: Alkaline  to  Acidic
Extremely Alkaline Lemons, watermelon.
Alkaline Forming Cantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress.Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.
Moderately Alkaline Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable).Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider).
Slightly Alkaline  Almonds, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice).Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat’s milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).
Neutral Butter (fresh, unsalted), cream (fresh, raw), cow’s milk and whey (raw), margine, oils (except olive), and yogurt (plain).
Moderately Acidic Bananas (green), barley (rye), blueberries, bran, butter, cereals (unrefined), cheeses, crackers (unrefined rye, rice and wheat), cranberries, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, eggs whole (cooked hard), fructose, goat’s milk (homogenized), honey (pasteurized), ketchup, maple syrup (unprocessed), milk (homogenized).Molasses (unsulferd and organic), most nuts, mustard, oats (rye, organic), olives (pickled), pasta (whole grain), pastry (whole grain and honey), plums, popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), seeds (pumpkin, sunflower), soy sauce, and wheat bread (sprouted organic).
Extremely AcidicArtificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb.Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

Highly Alkaline Forming Foods

Baking soda, sea salt, mineral water, pumpkin seed, lentils, seaweed, onion, taro root, sea vegetables, lotus root, sweet potato, lime, lemons, nectarine, persimmon, raspberry, watermelon, tangerine, and pineapple.

Moderately Alkaline Forming Foods

Apricots, spices, kambucha, unsulfured molasses, soy sauce, cashews, chestnuts, pepper, kohlrabi, parsnip, garlic, asparagus, kale, parsley, endive, arugula, mustard green, ginger root, broccoli, grapefruit, cantaloupe, honeydew, citrus, olive, dewberry, carrots, loganberry, and mango.

Low Alkaline Forming Foods

Most herbs, green tea, mu tea, rice syrup, apple cider vinegar, sake, quail eggs, primrose oil, sesame seed, cod liver oil, almonds, sprouts, potato, bell pepper, mushrooms, cauliflower, cabbage, rutabaga, ginseng, eggplant, pumpkin, collard green, pear, avocado, apples (sour), blackberry, cherry, peach, and papaya.

Very Low Alkaline Forming Foods

Ginger tea, umeboshi vinegar, ghee, duck eggs, oats, grain coffee, quinoa, japonica rice, wild rice, avocado oil, most seeds, coconut oil, olive oil, flax oil, brussel sprout, beet, chive, cilantro, celery, okra, cucumber, turnip greens, squashes, lettuces, orange, banana, blueberry, raisin, currant, grape, and strawberry.

Very Low Acid Forming Foods

Curry, koma coffee, honey, maple syrup, vinegar, cream, butter, goat/sheep cheese, chicken, gelatin, organs, venison, fish, wild duck, triticale, millet, kasha, amaranth, brown rice, pumpkin seed oil, grape seed oil, sunflower oil, pine nuts, canola oil, spinach, fava beans, black-eyed peas, string beans, wax beans, zucchini, chutney, rhubarb, coconut, guava, dry fruit, figs, and dates.

Low Acid Forming Foods

Vanilla, alcohol, black tea, balsamic vinegar, cow milk, aged cheese, soy cheese, goat milk, game meat, lamb, mutton, boar, elk, shell fish, mollusks, goose, turkey, buckwheat, wheat, spelt, teff, kamut, farina, semolina, white rice, almond oil, sesame oil, safflower oil, tapioca, seitan, tofu, pinto beans, white beans, navy beans, red beans, aduki beans, lima beans, chard, plum, prune and tomatoes.

Moderately Acid Forming Foods

Nutmeg, coffee, casein, milk protein, cottage cheese, soy milk, pork, veal, bear, mussels, squid, chicken, maize, barley groats, corn, rye, oat bran, pistachio seeds, chestnut oil, lard, pecans, palm kernel oil, green peas, peanuts, snow peas, other legumes, garbanzo beans, cranberry, and pomegranate.

Highly Acid Forming Foods

Tabletop sweeteners like (NutraSweet, Spoonful, Sweet ‘N Low, Equal or Aspartame), pudding, jam, jelly, table salt (NaCl), beer, yeast, hops, malt, sugar, cocoa, white (acetic acid) vinegar, processed cheese, ice cream, beef, lobster, pheasant, barley, cottonseed oil, hazelnuts, walnuts, brazil nuts, fried foods, soybean, and soft drinks, especially the cola type.  To neutralize a glass of cola with a pH of 2.5, it would take 32 glasses of alkaline water with a pH of 10.

Alkaline Forming Foods
VEGETABLESGarlicAsparagus

Fermented Veggies

Watercress

Beets

Broccoli

Brussel sprouts

Cabbage

Carrot

Cauliflower

Celery

Chard

Chlorella

Collard Greens

Cucumber

Eggplant

Kale

Kohlrabi

Lettuce

Mushrooms

Mustard Greens

Dulce

Dandelions

Edible Flowers

Onions

Parsnips (high glycemic)

Peas

Peppers

Pumpkin

Rutabaga

Sea Veggies

Spirulina

Sprouts

Squashes

Alfalfa

Barley Grass

Wheat Grass

Wild Greens

Nightshade Veggies

FRUITSAppleApricot

Avocado

Banana (high glycemic)

Cantaloupe

Cherries

Currants

Dates/Figs

Grapes

Grapefruit

Lime

Honeydew Melon

Nectarine

Orange

Lemon

Peach

Pear

Pineapple

All Berries

Tangerine

Tomato

Tropical Fruits

WatermelonPROTEIN

Eggs (poached)

Whey Protein Powder

Cottage Cheese

Chicken Breast

Yogurt

Almonds

Chestnuts

Tofu (fermented)

Flax Seeds

Pumpkin Seeds

Tempeh (fermented)

Squash Seeds

Sunflower Seeds

Millet

Sprouted Seeds

Nuts

OTHERApple Cider VinegarBee Pollen

Lecithin Granules

Probiotic Cultures

Green Juices

Veggies Juices

Fresh Fruit Juice

Organic Milk

(unpasteurized)

Mineral Water

Alkaline Antioxidant Water

Green Tea

Herbal Tea

Dandelion Tea

Ginseng Tea

Banchi Tea

KombuchaSWEETENERS

Stevia

Ki SweetSPICES/SEASONINGS

Cinnamon

Curry

Ginger

Mustard

Chili Pepper

Sea Salt

Miso

Tamari

All HerbsORIENTAL VEGETABLES

Maitake

Daikon

Dandelion Root

Shitake

Kombu

Reishi

Nori

Umeboshi

Wakame

Sea Veggies

Acid Forming Foods
FATS & OILSAvocado OilCanola Oil

Corn Oil

Hemp Seed Oil

Flax Oil

Lard

Olive Oil

Safflower Oil

Sesame Oil

Sunflower OilFRUITS

CranberriesGRAINS

Rice Cakes

Wheat Cakes

Amaranth

Barley

Buckwheat

Corn

Oats (rolled)

Quinoa

Rice (all)

Rye

Spelt

Kamut

Wheat

Hemp Seed FlourDAIRY

Cheese, Cow

Cheese, Goat

Cheese, Processed

Cheese, Sheep

Milk

Butter

NUTS & BUTTERSCashewsBrazil Nuts

Peanuts

Peanut Butter

Pecans

Tahini

WalnutsANIMAL PROTEIN

Beef

Carp

Clams

Fish

Lamb

Lobster

Mussels

Oyster

Pork

Rabbit

Salmon

Shrimp

Scallops

Tuna

Turkey

VenisonPASTA (WHITE)

Noodles

Macaroni

SpaghettiOTHER

Distilled Vinegar

Wheat Germ

Pot