• Healthy bones and teeth
  • Enables muscle contraction, nerve function and blood clotting
  • Activates enzymes
Source and function notes Best sources from green leaves. Many green leaves (like spinach) contain oxalates – oxalates promote Calcium excretion.
Vegetable sources Sea Kelp and Dulse; Mustard, Turnip and Collard leaves; Bok Choy; Kale; Bean sprouts; Spinach; Parsley; Dandelion greens; Water Cress
Fruit sources Dried figs, olives, Dried Apricots, Raisins, Blackcurrant, Dates, Dried prunes, Orange, Celery, Carrot
Nut and seed sources Almonds, Brazil nuts, Sunflower seeds, Sesame seeds, Walnut, Pecans, Peanuts, Pumpkin Seeds, Cashews
Absorption factors
  • Caffeine, alcohol, glucose, aspartame, cocoa, phytic acid inhibit absorption, as does excess dietary fat, protein or fiber.
  • Ascorbic acid (Vit C) and Citric Acid (lemon / lime juice) enhance absorption
Spice and herb sources
Deficiency factors
  • Muscle cramps, spasms, twitches
  • Hypertension (dizziness and headaches); poor bones and blood clotting
Toxicity and dangers

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.

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