Tips For Lactose Intolerant Individuals To Get More Calcium


Many people are lactose intolerant and this can be a problem as increased milk intake is usually the first advice for people who wish to avoid osteoporosis. Milk is rich in calcium and comes in liquid form which is easy to consume. Fortunately, there are plenty of other ways to increase the body’s calcium levels. Follow the tips below to get stronger bones:

1. Avoid Food And Drinks That Diminish Calcium From The Body

The first thing you should do is to stop unnecessary loss of calcium. After all, you are already compromised in terms of viable sources. Limit your troubles to make them more manageable. Drinking alcoholic beverages, regular caffeinated coffee, and sodas lend to trigger this loss.

2. Get Out In The Sun For Vitamin D

The body needs Vitamin D to facilitate calcium absorption. The best source of it is sunlight. Go out in the sun early in the morning or late in the afternoon for mild exposure. Even half an hour to an hour per day will make a big difference. Avoid direct sunlight in the midday when the rays are harsh on the skin. This vitamin may also be found in some food like eggs and juice products.

3. Eat Non-dairy Items That Are High In Calcium

Next, turn your attention to the non-dairy sources of calcium for sustenance. Beans are wonderful and can be included into your weekly meal plans. Bake them or find other recipes that you might like. Eat plenty of salmon as well. This fish is rich in protein, good fats and calcium. Season lightly and fry it in olive oil for a quick meal. Add vegetables on the side for balanced nutrition.

4. Choose Calcium-Fortified Products At The Grocery

Companies are also mixing calcium and other nutrients into their products. These add value and entice more buyers to try them out. Calcium is often added to fruit juices, breakfast cereals, breakfast bars, and alternative types of milk. These include almond milk, soy milk and rice milk.

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Can You Eat Seafood During Pregnancy

When you are pregnant, you need to watch what you eat. There are certain foods that may not be good for the baby and can in some cases cause harm to the unborn child. Some women believe that eating seafood during pregnancy is not safe for the baby, however, the contrary is true. Seafood, such as fish, contains Omega 3 fatty acids which is excellent for mum and the growing baby. These vital nutrients are considered much needed brain food for the baby. However, there are certain types of fish that could be harmful to the baby and you find out which ones need to be avoided.

Fish like Marlin, Swordfish and Shark should avoided at all costs if you are trying to conceive and even more so if you are already pregnant. These fish grow slowly and thus contain more mercury than other types, which could be harmful to your baby’s nervous system. Pregnant women should also avoid eating too much oily fish as they may contain pollutants. Trout, mackerel and salmon are considered oily fish.

The seafood that is considered safe to eat during pregnancy is smoked fish, sushi, and shellfish. Smoked fish is not raw and considered “cured”, so its safe to eat. Sushi should be frozen for 2 hours before it is prepared in order to be considered safe in pregnancy and shellfish is also fine, as long as it is cooked thoroughly. It is also okay to enjoy seafood at restaurants, provided the restaurant complies with strict cooking and hygiene standards.

Seafood contains vital nutrients needed to grow a healthy and happy baby. Research shows that women who consumed adequate amounts of seafood during pregnancy, had babies with a higher “IQ” than those women who did not prioritize seafood as part of their diet. Seafood is also considered very healthy for women who are breastfeeding their babies, as the Omega 3 nutrients are still delivered to the baby through the mother’s breast milk. If you are trying to conceive or are already pregnant, give your baby a head start in life, by eating as much of the good seafood as you can.

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Is It Safe To Eat Pacific Seafood?

Is Pacific seafood safe? This is a question we still hear all the time, and it’s not hard to see why. Here at Nature’s Knowledge we care about the quality and safety of our food, and it’s important to keep up with the latest news on how the disastrous Fukushima nuclear incident in Japan. Despite the main event being years ago, reports of heavily increased radiation still being found from various Pacific wildlife have many people concerned – and rightfully so!

No one like the idea of radiation with their tuna! There are many conflicting stories out there about whether or not the seafood is safe, and as with any online story, it’s sometimes hard to separate the made up blog opinions from the actual scientific studies and work that answers the question of is Pacific seafood safe?

The blue fin tuna has especially come under stern review, as this popular tuna migrates off infected waters and has been shown to carry some of the radioactive cesium that is connected to the Fukushima spill, so some sign is there. The good news? At this point it looks like the level of radioactive spill from the accident is still hundreds of times lower than the level of naturally occurring radioactive materials acquired by the fish through nature.

In other words, while it’s extremely important to keep an eye on the water levels over the next few years and make sure the numbers stay down, the health benefits of eating Pacific seafood far outweigh the risks that come from any potential contamination. In fact, the only places in Japan currently affected are some fisheries near site zero of where the spill took place. Tuna naturally caught off the coast is still safe by their standards, which are 10 times stricter than US standards.

While we always need to be aware of what contaminants are at play, you can rest easy and keep Pacific seafood as a healthy part of a balanced and nutritious diet plan.

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Delicious Foods That Are High In Iron

Iron is an essential nutrient for people who work and play hard. The lack of it can lead to anemia, lethargy and similar problems. Iron deficiency is of particular concern to women, athletes, and those who are both as they have a greater risk compared with the rest of the population. Eating high ion foods will help to prevent this condition. Examples are listed below:

1. Mollusks

If you like seafood, then you are in for a treat. Mollusks like clams, mussels and oysters are known to contain a massive amount of iron. You get as much as 28 mg of the nutrient for every 100g of mollusks consumed. That is more than enough to satisfy an average adult’s daily requirement. Oysters, cuttlefish, octopus, abalone, and scallops are also great sources of iron.

2. Liver

Those who aren’t averse to eating animal sources of iron will find liver as the best food there is. It doesn’t matter if it is chicken, lamb or cow’s liver. This organ is an iron-dense food that contains 28 mg of the nutrient for every 100 grams. It may seem like an unpleasant food if you have never tried it yet but it is actually good. A lot of cultures have recipes that call for liver that is either minced or sliced to add flavor to the dish.

3. Seeds

Vegetarians can snack on pumpkin and squash seeds all throughout the day to keep energy up and get their iron. Plant-based sources are not as easily absorbed by the body but they are more readily regulated so you never have to worry about consuming too much. It can take a bit of an effort to eat seed since you have to open them up one by one to get such a small piece but the effort is worth it.

4. Nuts

Nuts are another good source of iron as they have high amounts of it in delicious bite-sized pieces. Almonds, cashews, hazelnuts and peanut are all wonderful snacks to have during work breaks. Have some stashed on your drawer for those times when you get hungry.

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