SOY

Soy consists of proteins, fatty acids, and isoflavones, which are estrogen-like, but are derived from plants. Mega consumption of isoflavones can be harmful to people with preexisting low thyroid function. Although soy isoflavones are similar to human estrogen, they are 100,000 times weaker, so unless it is consumed at high levels, the effect is weak.

Unfermented soy contains phylates, which block the body’s absorption of minerals. It also contains enzyme inhibitors that reduce protein digestion. Processed soy protein contains nitrates which may be carcinogenic. For human consumption, soybeans must be cooked with "wet" heat to destroy the trypsin inhibitors (serine protease inhibitors). Because of the phytoestrogen content, some studies have suggested that soybean ingestion may influence testosterone levels in men. However, a 2010 meta-analysis of 15 placebo controlled studies showed that neither soy foods nor isoflavone supplements alter measures of bioavailable testosterone or estrogen concentrations in men.

FOLIC ACID

Vitamin B9 (folic acid) is essential to synthesize DNA, repair DNA, and methylate DNA, and also is used to make red blood cells. It is especially important in aiding rapid cell division and growth, such as in infancy and pregnancy. Children and adults both require folic acid to produce healthy red blood cells and prevent anemia.

Folic acid is named for the Latin word folium (which means "leaf"). Leafy vegetables are a principal source, although in Western diets fortified cereals and bread may be a larger dietary source.

Lack of folic acid during pregnancy may result in spina bifida in the baby. Lack of folic acid in adults may cause megaloblastic anemia (pernicious anemia).

CALCIUM
Calcium is more poorly absorbed by folks eating a high protein diet, or high phosphorus foods (such as soda pop and milk). The average person needs about 1200 mg of calcium per day.

The following are sources of calcium, with the mg listed.

Dairy

Cow’s milk 300 mg per cup

Non-Dairy Sources of Calcium

Carrot juice, fresh 57

Fish, canned salmon eaten with bones 440

Fish, canned sardines or mackerel eaten with bones 569

Molasses, black strap 2820, 176.2 per tablespoon

Molasses, unsulphured 672, 42 per tablespoon

Sesame butter (unhulled sesame seeds) 1022, 63.9 per tablespoon

Sesame butter/ tahini from hulled or decorticated seeds 315.2, 19.7 per tablespoon

Soy beverage, unfortified 9.8

Soy beverage, calcium-fortified variable, check nutrition information; approx 200

Tofu, firm, prepared with calcium 1721

Tofu, regular, prepared with nigari, 260

Vegetarian support nutritional yeast, variable, check nutrition information

Dark green leafy vegetables

Many dark green leafy vegetables have relatively high calcium concentrations. The calcium in spinach is however, somewhat poorly absorbed, probably because of the high concentration of oxalate. The study revealed that kale, a low-oxalate vegetable, is a good source of bio-available calcium. Kale is a member of the same family that includes broccoli, turnip greens, collard greens and mustard greens. These low-oxalate, calcium-rich vegetables are therefore also likely to be better sources of available calcium

cooked turnip greens 450

cookedbokchoy 330

cooked collards 300

cooked spinach 250

cooked kale 200

parsley 200

cooked mustard greens 180

dandelion greens 150

romaine lettuce 40

head lettuce 10

Sprouts

soy 50

mung 35

alfalfa 25

Sea vegetables (seaweed)(dried powdered form)

nori 1,200

kombu 2,100

wakame 3,500

agar-agar 1,000, 62.5 per tablespoon

Beans and Peas (cooked, ready to eat)

navy beans 140

soybeans 130

pinto beans 100

garbanzo beans 95

lima, black beans 60

lentils 50

split peas 20

Grains

tapioca (dried) 300

brown rice, cooked 20

quinoa, cooked 80

corn meal, whole grain 50

rye flour, dark 40

oats 40

tortillas, corn, calcium fortified (2) 120

tortillas, flour or unfortified (2) 23

whole wheat flour 50

Seafood

raw oysters 240

shrimp 300

salmon with bones 490

mackerel with bones 600

sardines with bones 1,000

Seeds

almonds 750

hazelnuts (filbert) 450

walnuts 280

sesame seeds (whole, unhulled) 2,100

sunflower seeds 260

Herbs

The following herbs contain variable amounts of calcium:

borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock

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VITAMIN B12 SUPPLEMENTS FOR GASTRIC BYPASS PATIENTS

Supplementation is provided by sublingual B12, 1000 micrograms per week.

The patient’s B12 level should be checked with a blood test every six months

For those who have not had gastric bypass:

Selected Food Sources of Vitamin B12

Food / Micrograms (mcg)
per serving / Percent DV*
Liver, beef, braised, 1 slice / 48.0 / 800
Clams, cooked, breaded and fried, 3 ounces / 34.2 / 570
Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving / 6.0 / 100
Trout, rainbow, wild, cooked, 3 ounces / 5.4 / 90
Salmon, sockeye, cooked, 3 ounces / 4.8 / 80
Trout, rainbow, farmed, cooked, 3 ounces / 3.5 / 58
Cheeseburger, double patty and bun, 1 sandwich / 2.1 / 35
Haddock, cooked, 3 ounces / 1.8 / 30
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving / 1.5 / 25
Yogurt, plain, 1 cup / 1.4 / 23
Beef, top sirloin, broiled, 3 ounces / 1.4 / 23
Tuna, white, 3 ounces / 1.0 / 17
Milk, 1 cup / 0.9 / 15
Cheese, Swiss, 1 ounce / 0.9 / 15
Beef taco, 1 taco / 0.8 / 13
Ham, cured, roasted, 3 ounces / 0.6 / 10
Egg, large, 1 whole / 0.6 / 10
Chicken, roasted, ½ breast / 0.3 / 5