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.
Calcium, vitamin D, retinol, and K2 all work synergistically together. Vitamin D helps with absorption, but the K2 and retinol will help funnel the calcium where it needs to go. I was surprised to see this wasn't in the video. Still a good vid as always.
@@sathvamp1 that’s why it’s important to follow a balance diet, you achieve this by eating a variety of foods, of course if you lack in a certain nutrient supplementation will be critical.
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.
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.
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.
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.
@@sathvamp1 That is 100% true and that is why I only drink almond/walnut/cashew/hazelnut milk with no added calcium and unsweetened. Elmhurst brand has all of these varieties, and the only ingredients are water and the nuts. Granted they only have a small amount of calcium, but it is not artificial.
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.
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. :)
I eat dairy products daily, arugula and spinach regularly in larger amounts and supplement vitamin D. Im confident my calcium is taken care of. Great video as always
@@yannizvetkoff6787 I hack up and put it into whatever meal usually. With all the spices i use you barely taste the greens. Why is vitamin C important to pair with spinach?
Make sure to boil that spinach like crazy and add citric acid with the meal as a way to deal with oxalates. Spinach is known to have the highest oxalate concentration out there.
@@dominicormiston2755 Oh man i just did some google searches and i might already be growing baseball sized kidney stones 😄 Ill definitely be careful from now on thanks
Pro tip for this, eat your egg shells! I'm serious, don't throw them away. After cracking your eggs, rinse them under the sink, boil them in water, then leave them out to dry (can put them in the oven for 10/15 mins to speed this up) Then all you need to do is put them in a blender/coffee bean grinder until it becomes a powder, then that's it! You only need 2/3 eggs worth of powder to meet your calcium goal for the day, you can add these into scrambled eggs, smoothies etc and it will have little to no effect on taste/texture. If you're finding yourself making way too much of this (due to consuming way more than 2/3 eggs a day) then you can either throw the rest on your plants/add it to your pets meals (though best to double check first) Good luck!
Calcium carbonate isn't very bioavailable. Though fortunately converting it to calcium citrate is actually easy. Put the eggshell powder in a pot and cover with water. Add in citric acid, theoretically it should be a third of the weight of the eggshells but just keep adding as necessary. Then boil until the solution stops bubbling and all the egg shells have disappeared, if it stops bubbling add more citric. Ultimately you should be left with a mostly clear solution, keep boiling until it's a dry powder and there you go.
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.
this is better than school. on a more serious note when you cover everything you think you can cover you should stop making videos and plug your new youtube channel when you graduate to your next stage in life you are willing to be a teacher about. i enjoy what seems to be a thorough comprehensive video. i don't learn about nutrients or nutrition from a lot of sources, so i could be wrong, but i am 90% sure im not
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.
Highly recommend an addendum covering Vitamin K2, which is just as important as D for calcium synergy. (not to be confused with K, for it might as well be a different letter). Why? K2 is a sort of a director molecule that helps guide serum calcium to the right places, bones. If you consume calcium without K2 there's a greater risk of getting calcium-based atherosclerosis or mineral deposits in places like the brain. This research in my foray for looking after my mom.
Could you make a video explaining nutrient pairs and non-pairs? It would be great to learn more about how certain nutrients interact with each other and how we can optimize their benefits in our diet.
@@Talon_Fitness Sure! Here are some examples of nutrient pairs and non-pairs: Pair: Vitamin C and iron - Vitamin C helps enhance the absorption of iron from plant-based sources. Non-pair: Calcium and iron - Calcium can inhibit the absorption of iron when consumed together in large amounts. Pair: Vitamin D and calcium - Vitamin D helps the body absorb calcium from the diet. Non-pair: Calcium and phytates - Phytates, found in grains and legumes, can bind to calcium and reduce its absorption.
I consume 500mg (1/4tsp) of organic + heat treated eggshells with all the membranes and such twice a day. Not always, but often. No one ever talks about eggshells; its bioavailability is far superior than supplements, has other trace minerals + collagen (with the membrane). I put it on my black coffee and it helps cut down on the acidity since it's alkaline and call it a day. It's grainy so it's not for everyone, but mixing it in yogurt or a smoothie is a way to go
I’m very grateful for this video as I can’t do dairy and have been worried about my calcium uptake. I’ve upped my sardine intake but clearly not by enough. Will go through the low calorie plants again to check but looks like spinach is getting promoted to staple.
Great video and great information to have. I've struggled with calcium deficiency in the past so it is good to know what foods I can go to reliably for calcium, espcially since I have had to remove a lot of dairy from my diet due to sensitivity.
just a quick point on the food allergy to dairy: though not generally advertised it could be an allergy to one of the components of dairy and not necessarily all of it. In the case of Lactose intolerance its only the sugar that causes a problem so there is a developing lactose-free line of products that use an enzyme to digest all of the lactose, additionally many hard/aged cheeses are bioactive enough that by the time the cheese is aged enough for sale its lactose content is very low. Alternatively someone with a dairy intolerance could be intolerant of one of the many proteins found in milk but the two normally implicated are Whey and Casein. Whey protein is often isolated in the form of protein powder supplementation, and Casein is the primary protein in cheese. If you have trouble with Dairy experimenting with one or more of these products might provide you with an option you don't react to and can be used as a stable source of calcium for your diet. Talon has several videos on Dairy worth watching as well.
Your video on omeg-3 fatty acids inspired me to incorporate more sardines into my diet, so I was thrilled to find out that they're a great source of calcium too
In Nigeria, they bite off the ends of Cornish cross chicken leg bones. Supposedly, it’s safe because chickens from the factory, or “hybrid” chickens, have weak bones that soften during cooking. My Nigerian colleague convinced me to try it. Sure, I believed him when he said it was a great source of calcium, but I don’t plan on doing it again 😆
Antioxidants: what are the important ones, how much we should be consuming, what's the maximum amount we can benefit from (and are supplements needed to get there), and where to get them?
I’m in my 60s now and struggle with majority of dairy. I can just tolerate skimmed milk in tea or coffee. I can only eat hard boiled eggs occasionally and I can not eat cheese at all. I have arthritis in multiple joints and unstable ankles. And I need to limit time in the sun due to rosacea.. But from the fish I’m fine with Sardines!
Great vid, you just missed one source of Calcium: Eggshells. They are pretty much pure calcium. You can boil them (to sterilize) and grind them down to a powder, for better absorption/palatability
It also depends on what is bonded to the calcium. When it’s calcium oxalate you absorb less then 5% of the calcium, calcium carbonate (typical fortified sources in cereal, etc) it’s like maybe 35%ish but absorption varies a lot. So it’s actually really hard to get enough calcium especially if your lactose intolerant
crazy to see how you now have literally 1000x the amount of subs at the start I was worried youd quit at some point - now I hope YT pays you well to teach us all about Nutrients and Health take care and thanks - I definitively get too little calcium... now I need to figure out how to solve it - cuz I dont like the food options you mentioned :/
@@Talon_Fitness I think? I vaguely remember that there was a 3 in your sub count - the first time I watched you. Looking at your channel I remember watching the Nut video on release, its now nearly 2 years ago - so again I think - my memory might play tricks with me. Well if it was 300 or 3k at that point already - I am still happy to have found your videos back then - I was already eating well - but still learned and improved thanks to your videos :)
When you put down the percentages of intake per 100gr for a person who needs 2000kcal do you already factor in the absorption rate of 15/20 percent, for 40% or do you not factor it in at al?
What is the role of calcium and acetylcholine during muscle contraction? Is calcium used for skeletal muscle contraction and acetylcholine is used for smooth muscle contraction?
Cruciferous vegetables are a good source of calcium. I'm not vegan but 90% of my food comes from plants - on cronometer I break 200% RDA (0 supplements) often enough to intentionally avoid certain sources of calcium.
Thank you very much for yet another very interesting video! More importantly, the video made me realize that I am actually likely to lack calcium... the only relevant foods I eat regarding calcium are white fish (like cod) and yogurt. But I don't eat fish every day and even though I do for the yogurt, I am far from eating the kilogram that would be needed to reach the dietary reference intake 😕 To that regard, do you know if those values account for the poor absorption rate? My last blood test that includes calcium measurements dates back to May 2023 and shoot! My multivatimin and mineral supplements actually do not provide calcium 😬
Regarding bones and teeth, many nutrients are needed for these guys…. Vitamin K1 and K2, magnesium, calcium, vitamin D3, etc. If you are eating plenty of veggies, esp. green veggies, fruit, beans, nuts and seeds, before even getting into fish and dairy, you are likely already getting enough calcium. If you don’t eat much plant foods, you will need to eat more fish and dairy for calcium (eggs have a bit as well, I think?). I think some stuff like collagen is also great for bones. Bone broth, etc. If a person is eating foods rich in D3-eggs, dairy, fish, sun exposure, etc., magnesium-nuts and seeds, beans, etc., the calcium that is consumed will be much more available to the body, as described in the video. A lot of people are concerned with veggies in the chenopod or goosefoot family-spinach, Swiss chard, beets, etc., because of the oxalates, possibility for kidney stones, etc. Aren’t kidney stones just balls of not digested calcium? Some kinds of calcium are more absorbable by the body and some less…. I think it’s a very good idea to minimize chenopod veggies, only have them like once a week tops. Eggs and fish-all kinds of fish, are just SO important for good health here-bones, teeth, etc. Dairy is “ok” I think, but still not quite as great as eggs or fish. I think it’s a pretty reasonable thing to include a bit of dairy in one’s diet, but it’s more like something that should be very much on the side… I don’t think people are consuming enough beans, nuts, seeds or dark green leafy veggies. I think there’s still too much refined bread, conventional dairy, conventional meat/poultry, fried food snd sugary drinks and candy/pastries out there. 🤷♂️🤷♂️🤷♂️
@@sathvamp1 It’s just that we need to convert a LOT of farmland to more fruits 🍎, vegetables 🥗, beans 🫘 , nuts 🌰 , seeds, and maybe some more lamb 🐑 , beef 🥩 cattle, etc. 🤔🤔
Hey man, what type is best, for supplements like here for example carbonate or citrate? I know is a google away but often don't find a good answer. Thank you
Tahini , tofu , soy milk, a small mixture of nuts , n yes cooked spinach w garlic n olive oil ( Yummmmm!!! Yes absolutely delicious just expensive sometimes but totally worth ) That’s it calcium covered
Plant based diet since I was 12 here 🙌 all vitamins always good no supplements , nothing against supplements though, they can be good too when if needed 😊
Milk. As mammals milk defines us. Th idea I learned was that mothers will attached calcium to sugars that the body readily absorbs. Because of that minor bond our bodies(babies) have an easy time breaking down those molecules close to the cell for the sugar, leaving the calcium in the right place at the right time for absorption. This defines us as mammals.
@Talon_Fitness can you do a video on eating by the rainbow? the nutrients provided by different colors in nature and what systems they benefit? thank you!
When I eat fried chicken drums, wings, and breasts I chew the bones thoroughly and swallow them. When I eat boiled eggs, I don't peel them but thoroughly chew the shells. I don't know how good the absorption rate is, but those should both give me plenty of calcium. Plus a diet rich in dairy LOL
Luckily seems to be that calcium inhibits iron absorption in the early stages of entering the body, so a quick and working fix would be to consume them separately
Has the recommended daily amount of 1,000mg factor in our low absorption rate? Or do we need way more than 1,000mg to make up of the low absorption rate?
I do understand the video, just not the complete solution. Is it better to start making sure you get that 1000mg out of food or are supplements a good solution as well?
I'm addicted to milk from early age, I'm in my 30s and I never broke a single bone. ATM drinking ~800ml each day coupled with whey protein. It's very important to buy milk fortified with Vit D, avoid the ones who don't.
Calcium supplementation is associated with increased cardiovascular risk. The study I read was South Korean and focused on supplemental calcium, not dietary sources.
@@whimsy0451 Would be cool to get some info on dietary intake and how absorption plays into it. I imagine your body can auto regulate up to 2600mg/day from normal food sources.
Something to look into, definitely. I would think the dietary sources hit the bloodstream gradually, unlike a calcium carbonate chewable, less likely to cause issues. Mere speculation, I am not a biochemist.
I heard that bone broth may help along with its collagen and other amino acids. However, this food should be homemade because companies process this product with toxic compounds. Also the bone itself could contain high lead concentrations.
Just to let you know, if you take in too much calcium you may end up with some serious health problems. As with everything else, moderation is the key, overdo any 1 thing, even water, and its deadly.
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.
I don’t. Just want to thank you for putting out cool videos, cheers 👌
4:36
Important to mention about calcium build up in blood vessels and how to prevent it, K2.
You did make the video about calcium, as I requested it before, thank you so so much 🎉🎉🥰🥰🤩 god bless you❤
Calcium, vitamin D, retinol, and K2 all work synergistically together. Vitamin D helps with absorption, but the K2 and retinol will help funnel the calcium where it needs to go. I was surprised to see this wasn't in the video. Still a good vid as always.
Video idea: A healthy basic shopping list. Food you can cook for health benefits and food you can chow down (such as cottage cheese)
Maybe some recipes, or links to recommended recipes along with it
Noooooooooot cottage cheese.
@@rebjr6615 I love me some cheese
True, im just very basic and just wanna eat 😂 ...portion size is my biggest enemy for healthy foods@@oliviaspring9690
seconded
As a Registered Dietitian, I’m grateful for providing this type of information. Very informative and easy to follow.
Some may even say it's easy to digest
@@Roflstab just make sure if you already have adequate intake to not over consume or if you have impaired kidney function watch your intake:)
@@sathvamp1 that’s why it’s important to follow a balance diet, you achieve this by eating a variety of foods, of course if you lack in a certain nutrient supplementation will be critical.
"Consume it, get some sun and your bones 'll thank you for it later"
dont forget that K2
fuck the sun, it make me age
@@ashenmintbut it make you vitamin D
@@Амин-т4х you can supplement vit D
@@Амин-т4хso do my gummies and those don’t give me cancer
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.
How do I become like you
Make sure to chew the cheese good in your mouth or you will have trouble pooping xD
u r god
can relate
You must have a sexy radius and ulna
the sheer amount of quality information you give for free is amazing
Fr it feels like I'm getting a nutrition degree for free
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.
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.
I get calcium from licking my walls
Your 25 likes also do it
ur so real
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.
Good point.
Why not treat yourself to that stuff every day
Acne? Cuz it seems like one of the best desserts you can choose. Use B1 or acutane
@@sathvamp1 That is 100% true and that is why I only drink almond/walnut/cashew/hazelnut milk with no added calcium and unsweetened. Elmhurst brand has all of these varieties, and the only ingredients are water and the nuts. Granted they only have a small amount of calcium, but it is not artificial.
Cheers for this buddy, love your work.
Calcium is so overlooked, especially in my diet lol
Magnesium, Zinc, Sodium, Potassium, Iron, Vitamin A, Vitamin C, Vitamin K, Vitamin D, the B Vitamins,
I literally have a short outburst of “fuck yes”! every time I see a new video of yours.
thanks, you're one of the best channel on YT
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.
Love this series, it's very empowering especially when you explain the sources!
Thanks Mr. Fitness!
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. :)
I eat dairy products daily, arugula and spinach regularly in larger amounts and supplement vitamin D.
Im confident my calcium is taken care of. Great video as always
If u eat a lot of spinach make sure to eat it it with a food full of vitamin c (I use lemon)
Edit I meant citric acid mb
@@yannizvetkoff6787
I hack up and put it into whatever meal usually. With all the spices i use you barely taste the greens.
Why is vitamin C important to pair with spinach?
Brilliant timing, I just needed to look at something like this lol
Make sure to boil that spinach like crazy and add citric acid with the meal as a way to deal with oxalates. Spinach is known to have the highest oxalate concentration out there.
@@dominicormiston2755
Oh man i just did some google searches and i might already be growing baseball sized kidney stones 😄
Ill definitely be careful from now on thanks
Pro tip for this, eat your egg shells!
I'm serious, don't throw them away. After cracking your eggs, rinse them under the sink, boil them in water, then leave them out to dry (can put them in the oven for 10/15 mins to speed this up) Then all you need to do is put them in a blender/coffee bean grinder until it becomes a powder, then that's it! You only need 2/3 eggs worth of powder to meet your calcium goal for the day, you can add these into scrambled eggs, smoothies etc and it will have little to no effect on taste/texture. If you're finding yourself making way too much of this (due to consuming way more than 2/3 eggs a day) then you can either throw the rest on your plants/add it to your pets meals (though best to double check first)
Good luck!
Calcium carbonate isn't very bioavailable. Though fortunately converting it to calcium citrate is actually easy. Put the eggshell powder in a pot and cover with water. Add in citric acid, theoretically it should be a third of the weight of the eggshells but just keep adding as necessary. Then boil until the solution stops bubbling and all the egg shells have disappeared, if it stops bubbling add more citric. Ultimately you should be left with a mostly clear solution, keep boiling until it's a dry powder and there you go.
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.
Another banger by Talon Fitness 💯
this is better than school.
on a more serious note when you cover everything you think you can cover you should stop making videos and plug your new youtube channel when you graduate to your next stage in life you are willing to be a teacher about. i enjoy what seems to be a thorough comprehensive video. i don't learn about nutrients or nutrition from a lot of sources, so i could be wrong, but i am 90% sure im not
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.
Man I love your videos keep them coming Your direct to the point With loaded information
Love your videos, Talon. I always look forward to whatever comes next
Thanks for motivating me to be better 💪
Please more more videos like this towards the nutrients for bone health for those of us with osteoporosis 🙏🏻
Calcium. The one nutrient that _pizza_ will assist you with. :P
Not the only. You must be eating the worst pizza ever synthesized if that’s all you’re getting
@@Alex-tx2dh Jesus, it's hyperbole.
Thank you Talon, once again proving you are the nutrition goat 🐐
Highly recommend an addendum covering Vitamin K2, which is just as important as D for calcium synergy. (not to be confused with K, for it might as well be a different letter). Why? K2 is a sort of a director molecule that helps guide serum calcium to the right places, bones. If you consume calcium without K2 there's a greater risk of getting calcium-based atherosclerosis or mineral deposits in places like the brain. This research in my foray for looking after my mom.
Thank you, this is what this video overlooks
Could you make a video explaining nutrient pairs and non-pairs? It would be great to learn more about how certain nutrients interact with each other and how we can optimize their benefits in our diet.
Can you give examples? Because I'm pretty sure what this series is doing
@@Talon_Fitness Sure! Here are some examples of nutrient pairs and non-pairs:
Pair: Vitamin C and iron - Vitamin C helps enhance the absorption of iron from plant-based sources.
Non-pair: Calcium and iron - Calcium can inhibit the absorption of iron when consumed together in large amounts.
Pair: Vitamin D and calcium - Vitamin D helps the body absorb calcium from the diet.
Non-pair: Calcium and phytates - Phytates, found in grains and legumes, can bind to calcium and reduce its absorption.
Yes. All of that will be covered individually in this series but maybe at some point I'll make a video covering that as a whole
@@Talon_Fitness I'll really appreciate it if you do, you have an amazing channel, thanks.
Awesome information 👏 👌 👍 😀 🙌 😎 👏
I consume 500mg (1/4tsp) of organic + heat treated eggshells with all the membranes and such twice a day. Not always, but often. No one ever talks about eggshells; its bioavailability is far superior than supplements, has other trace minerals + collagen (with the membrane). I put it on my black coffee and it helps cut down on the acidity since it's alkaline and call it a day. It's grainy so it's not for everyone, but mixing it in yogurt or a smoothie is a way to go
Great video as always. May I suggest you, for a future video, one about foods that are better cooked and food that are better raw?
I’m very grateful for this video as I can’t do dairy and have been worried about my calcium uptake. I’ve upped my sardine intake but clearly not by enough. Will go through the low calorie plants again to check but looks like spinach is getting promoted to staple.
I would love to see you cover Iodine, if possible. Thank you for very informative videos!
I love all of your content. You provide an amazing quality vidoe. Thank you for all the great education
Great video and great information to have. I've struggled with calcium deficiency in the past so it is good to know what foods I can go to reliably for calcium, espcially since I have had to remove a lot of dairy from my diet due to sensitivity.
Can’t wait for magnesium next in line
just a quick point on the food allergy to dairy: though not generally advertised it could be an allergy to one of the components of dairy and not necessarily all of it. In the case of Lactose intolerance its only the sugar that causes a problem so there is a developing lactose-free line of products that use an enzyme to digest all of the lactose, additionally many hard/aged cheeses are bioactive enough that by the time the cheese is aged enough for sale its lactose content is very low.
Alternatively someone with a dairy intolerance could be intolerant of one of the many proteins found in milk but the two normally implicated are Whey and Casein. Whey protein is often isolated in the form of protein powder supplementation, and Casein is the primary protein in cheese.
If you have trouble with Dairy experimenting with one or more of these products might provide you with an option you don't react to and can be used as a stable source of calcium for your diet. Talon has several videos on Dairy worth watching as well.
Was this reuploaded?
ps: i love you
Your video on omeg-3 fatty acids inspired me to incorporate more sardines into my diet, so I was thrilled to find out that they're a great source of calcium too
In Nigeria, they bite off the ends of Cornish cross chicken leg bones. Supposedly, it’s safe because chickens from the factory, or “hybrid” chickens, have weak bones that soften during cooking. My Nigerian colleague convinced me to try it. Sure, I believed him when he said it was a great source of calcium, but I don’t plan on doing it again 😆
Antioxidants: what are the important ones, how much we should be consuming, what's the maximum amount we can benefit from (and are supplements needed to get there), and where to get them?
I’m in my 60s now and struggle with majority of dairy. I can just tolerate skimmed milk in tea or coffee. I can only eat hard boiled eggs occasionally and I can not eat cheese at all.
I have arthritis in multiple joints and unstable ankles.
And I need to limit time in the sun due to rosacea..
But from the fish I’m fine with Sardines!
Great vid, you just missed one source of Calcium:
Eggshells.
They are pretty much pure calcium.
You can boil them (to sterilize) and grind them down to a powder, for better absorption/palatability
From there, what do you even do with the powder though?
@@cloudunknown Dry scoop it like some creatine
@@cloudunknown one suggestion could be to put it in a smoothie perhaps
@@cloudunknownboof it
You can also soak it in lime/lemon juice to make calcium citrate
I would really love to see caffeine in this type of series!! looking for the best, cleanest caffeine
It also depends on what is bonded to the calcium. When it’s calcium oxalate you absorb less then 5% of the calcium, calcium carbonate (typical fortified sources in cereal, etc) it’s like maybe 35%ish but absorption varies a lot. So it’s actually really hard to get enough calcium especially if your lactose intolerant
this channel's fantastic man
When will the True Nutrients come out on flintstines gunmies?
crazy to see how you now have literally 1000x the amount of subs
at the start I was worried youd quit at some point - now I hope YT pays you well to teach us all about Nutrients and Health
take care and thanks - I definitively get too little calcium... now I need to figure out how to solve it - cuz I dont like the food options you mentioned :/
Were you watching when I had 300 subs?
@@Talon_Fitness I think? I vaguely remember that there was a 3 in your sub count - the first time I watched you.
Looking at your channel I remember watching the Nut video on release, its now nearly 2 years ago - so again I think - my memory might play tricks with me.
Well if it was 300 or 3k at that point already - I am still happy to have found your videos back then - I was already eating well - but still learned and improved thanks to your videos :)
What about mineral water as calcium source? I drink around 5l a day with 150mg calcium per liter so it is a pretty solid source.
@@tottorookokkoroo5318 it is nothing if you are almost 300lbs and working out daily
Have you ever thought about doing a supplements / health products tier list? Like fish oil, vitamin D, microgreen powders, immunity shots, etc.
When you put down the percentages of intake per 100gr for a person who needs 2000kcal do you already factor in the absorption rate of 15/20 percent, for 40% or do you not factor it in at al?
I Love Milk
We Love Milk
@@dizonlyme yes
We love milk
Not grocery milk though 😬
Can you do a healthy meals list. Or even meals tier list.
His voice is getting DEEPER!!!!
That's just because I'm moving around the house trying to figure out what makes the audio sound better 😂
i love this channel pls dont die
Thats a rather morbid way to put it
I think he's working harder than most on the latter end.
Vitamin K2
What is the role of calcium and acetylcholine during muscle contraction?
Is calcium used for skeletal muscle contraction and acetylcholine is used for smooth muscle contraction?
Unic content 💯, thank you
Cruciferous vegetables are a good source of calcium. I'm not vegan but 90% of my food comes from plants - on cronometer I break 200% RDA (0 supplements) often enough to intentionally avoid certain sources of calcium.
Thank you very much for yet another very interesting video!
More importantly, the video made me realize that I am actually likely to lack calcium... the only relevant foods I eat regarding calcium are white fish (like cod) and yogurt.
But I don't eat fish every day and even though I do for the yogurt, I am far from eating the kilogram that would be needed to reach the dietary reference intake 😕
To that regard, do you know if those values account for the poor absorption rate?
My last blood test that includes calcium measurements dates back to May 2023 and shoot! My multivatimin and mineral supplements actually do not provide calcium 😬
Always awesome
Thanks for the video talon 👏
Regarding bones and teeth, many nutrients are needed for these guys…. Vitamin K1 and K2, magnesium, calcium, vitamin D3, etc.
If you are eating plenty of veggies, esp. green veggies, fruit, beans, nuts and seeds, before even getting into fish and dairy, you are likely already getting enough calcium. If you don’t eat much plant foods, you will need to eat more fish and dairy for calcium (eggs have a bit as well, I think?). I think some stuff like collagen is also great for bones. Bone broth, etc.
If a person is eating foods rich in D3-eggs, dairy, fish, sun exposure, etc., magnesium-nuts and seeds, beans, etc., the calcium that is consumed will be much more available to the body, as described in the video.
A lot of people are concerned with veggies in the chenopod or goosefoot family-spinach, Swiss chard, beets, etc., because of the oxalates, possibility for kidney stones, etc. Aren’t kidney stones just balls of not digested calcium? Some kinds of calcium are more absorbable by the body and some less…. I think it’s a very good idea to minimize chenopod veggies, only have them like once a week tops. Eggs and fish-all kinds of fish, are just SO important for good health here-bones, teeth, etc. Dairy is “ok” I think, but still not quite as great as eggs or fish. I think it’s a pretty reasonable thing to include a bit of dairy in one’s diet, but it’s more like something that should be very much on the side…
I don’t think people are consuming enough beans, nuts, seeds or dark green leafy veggies. I think there’s still too much refined bread, conventional dairy, conventional meat/poultry, fried food snd sugary drinks and candy/pastries out there. 🤷♂️🤷♂️🤷♂️
@@sathvamp1 It’s just that we need to convert a LOT of farmland to more fruits 🍎, vegetables 🥗, beans 🫘 , nuts 🌰 , seeds, and maybe some more lamb 🐑 , beef 🥩 cattle, etc. 🤔🤔
Im interested to see a video on phosphorus. I have Nephrotic Syndrome and something i see is that i should avoid it in some capacity. thank you!
You need to to a tier list on fermented food badddd man.
Hey man, what type is best, for supplements like here for example carbonate or citrate? I know is a google away but often don't find a good answer. Thank you
the problem is the sun part
Tahini , tofu , soy milk, a small mixture of nuts , n yes cooked spinach w garlic n olive oil ( Yummmmm!!! Yes absolutely delicious just expensive sometimes but totally worth )
That’s it calcium covered
Hummus !! 😋
Plant based diet since I was 12 here 🙌 all vitamins always good no supplements , nothing against supplements though, they can be good too when if needed 😊
Milk. As mammals milk defines us. Th idea I learned was that mothers will attached calcium to sugars that the body readily absorbs. Because of that minor bond our bodies(babies) have an easy time breaking down those molecules close to the cell for the sugar, leaving the calcium in the right place at the right time for absorption. This defines us as mammals.
is it true eating bones of fish with edible bones like sardines,canned fish,anchovies can increase calcium? as bones loterally contain calcium for us?
Love your vids bro
Would love to see your thoughts on caffeine
bro, please do a salamy tier list - like prosciuttoo crudo vs prosciutto cotto vs spanish fuet vs file elena vs other other other meats
I’d love to watch a video on good bacteria
Have you done a video on All the B vitamins?
@Talon_Fitness can you do a video on eating by the rainbow? the nutrients provided by different colors in nature and what systems they benefit? thank you!
When I eat fried chicken drums, wings, and breasts I chew the bones thoroughly and swallow them. When I eat boiled eggs, I don't peel them but thoroughly chew the shells. I don't know how good the absorption rate is, but those should both give me plenty of calcium.
Plus a diet rich in dairy LOL
this gameplay looking kinda fun icl is the game still worth it atp? or is it dead already
For me,calcium is a true killer since it inhibits iron absorption -I need high haemoglobin for athletic performance increasing gains💪
Luckily seems to be that calcium inhibits iron absorption in the early stages of entering the body, so a quick and working fix would be to consume them separately
Also vitamin d indirectly aids the absorption of calcium.
@@dominicormiston2755yep, k2 does it instead
Has the recommended daily amount of 1,000mg factor in our low absorption rate?
Or do we need way more than 1,000mg to make up of the low absorption rate?
Can u do a tier list on spreads ie peanut butter, Vegemite, Nutella
I do understand the video, just not the complete solution. Is it better to start making sure you get that 1000mg out of food or are supplements a good solution as well?
Always try food first
What about crushing egg shells and then pouring half a teaspoon on a particular meal? Is that a good way of getting more calcium in a Diet?
What do you think about yerba mate?
I'm addicted to milk from early age, I'm in my 30s and I never broke a single bone. ATM drinking ~800ml each day coupled with whey protein.
It's very important to buy milk fortified with Vit D, avoid the ones who don't.
Could have talked about what happens if you eat too much calcium. Tip for a future re-run of this series :p
Calcium supplementation is associated with increased cardiovascular risk. The study I read was South Korean and focused on supplemental calcium, not dietary sources.
@@whimsy0451 Would be cool to get some info on dietary intake and how absorption plays into it. I imagine your body can auto regulate up to 2600mg/day from normal food sources.
Something to look into, definitely. I would think the dietary sources hit the bloodstream gradually, unlike a calcium carbonate chewable, less likely to cause issues. Mere speculation, I am not a biochemist.
I heard that bone broth may help along with its collagen and other amino acids. However, this food should be homemade because companies process this product with toxic compounds. Also the bone itself could contain high lead concentrations.
thank you for the video!
me eating swiss cheese while watching the video:
"oh yeah, it's all coming together"
very nice video !
Love the videos
can you do a video for blood type 0 please?
lacto fermented food list?
Great vid!
Just to let you know, if you take in too much calcium you may end up with some serious health problems. As with everything else, moderation is the key, overdo any 1 thing, even water, and its deadly.
bro I DID NOT KNOW the skeleton renews itself. I thought it was just one set after its been developed, hard as rock! wtf!