The Kaufmann Diet is all about using nutrition as a powerful tool to support good health, prevent disease, and sometimes even reverse diseases. In this series, we break down the components of nutrition into their specific parts, and discuss how they can support––and sometimes hinder––our health. The third part of this series covers minerals, what they are, how they fit into your Kaufmann Diet, and the best sources of these nutrients. From a young age, we are taught that we need to get plenty of calcium so that our bones can grow strong. This is true! Calcium is an important mineral for our health, and it plays many essential roles in the body:
Bone Health and Development: Calcium is a major component of bone tissue and is vital for maintaining strong bones and teeth. It helps in the growth, development, and maintenance of bone.
Muscle Function: It aids in the proper functioning of muscles. Calcium enables muscles to contract and relax properly, which is essential for all bodily movements.
Nervous System Function: Calcium is important for the functioning of the nervous system. It assists in the transmission of nerve impulses throughout the body, which is essential for communication between the brain and various body parts.
Blood Clotting: Calcium plays a key role in blood coagulation (the process by which blood clots form). Without calcium, you would not be able to stop bleeding when you get a cut or injury.
Cardiovascular Function: It helps in maintaining normal heart rhythm and also assists in the proper functioning of various enzymes within the body.
When most people think about getting enough calcium, they think about drinking milk, which is brilliant marketing on the side of the dairy industry. But do you really need milk to get enough calcium?
Some dairy products, like yogurt, are OK on The Kaufmann Diet, while others are permitted in moderation on Kaufmann Two, such as certain cheeses. Normal cows milk, however, is generally excluded from the diet, because of the lactose, or milk sugar. Does that mean you need to resort to supplements?
No. There are plenty of good Kaufmann Diet-approved sources of calcium. These include:
1. Leafy Green Vegetables
Collard Greens: One cup of cooked collard greens has about 266 mg of calcium.
Spinach: Cooked spinach provides about 245 mg per cup.
Kale: One cup of cooked kale offers around 94 mg of calcium.
2. Fish with Bones
Canned Salmon and Sardines: These are excellent sources of calcium because the bones are soft and edible. A 3-ounce serving of canned sardines provides about 325 mg of calcium, while the same amount of canned salmon offers about 181 mg.
3. Dairy Products
Yogurt: A cup of plain yogurt can contain anywhere from 300 to 400 mg of calcium. Full fat, organic varieties are best, as are goat yogurts.
Cheese: Particularly high in calcium, hard cheeses like Parmesan offer about 330 mg of calcium per ounce. Other cheeses like cheddar and mozzarella are also good sources. (These are permitted on Kaufmann 2.)
4. Nuts and Seeds
Almonds: The highest in calcium among nuts, providing about 76 mg per ounce (about 23 nuts).
Sesame Seeds: These seeds are particularly high in calcium, especially if you consume them in the form of tahini. Just one tablespoon of sesame seeds contains about 88 mg of calcium.
5. Beans and Lentils (Beans and legumes are permitted on Kaufmann 2)
White Beans: These are among the highest in calcium of the bean family, with about 161 mg per cup when cooked.
Other Beans: Black beans, chickpeas, and other legumes also offer moderate amounts of calcium.
Adults typically require around 1,000 to 1,200 milligrams of calcium per day, although this can vary based on age and other factors. For those who cannot meet their calcium needs through diet alone, supplements might be recommended, but it’s important to discuss this with a healthcare provider as excessive calcium can have negative effects.
The Vitamins: Vitamin B5 (Pantothenic Acid)
Vitamin & Minerals: Am I Nutrient Deficient?
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Doug Kaufmann has written many books that cover a full range or health issues. Find out which of his books best suits you by clicking the button below.
Doug Kaufmann developed his diet after years studying the clinical effects of pathogenic fungi on the body. Fungi and yeasts can become parasitic organisms on and inside our body, causing health problems that can be difficult to diagnose. Learn more about the Kaufmann Diet, change your life and know the cause.
We encourage all visitors to this site to take some time and study these technical articles prior to initiating lifestyle changes, including dietary changes and to do so with their physician’s awareness and approval. The articles posted in this link are scientific and with few exceptions are taken from medical journals familiar to healthcare workers.
Looking for help assembling antifungal Kaufmann Diet approved recipes for breakfast, lunch or dinner? We have several videos, books and recipe write ups here on Know the Cause that will help your health journey. The recipes in this section are so good, you’ll feel like you’re indulging. No sacrifice needed! Enjoy.
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