Hi Jean-Louis,

> Hi Alan,
>
> > In order to absorb calcium safely the source must fulfil
> > three prerequisites: Phosphorus (a calcium antagonist) must be present
> > in a ratio of roughly 2:1 (two parts calcium to one part phosphorus)
> > and magnesium must also be present in roughly the same ratio.
>
> That's only two prerequisites...
>
Must have had one finger too many. :-)

> > This gives
> > a good guide to good calcium, magnesium and phosphorus sources. If
> > any of these minerals are not bioavailable for any reason (like
> > the total calcium contained in milk for most humans weaned off)
> > then the bones and any other body sources will be robbed of the
> > non-bioavailable mineral to equal out the situation. Look at all
> > foods from this standpoint and it is relatively easy to identify
> > the "good" sources of these minerals. The actual amounts of each
> > mineral in the source are irrelevant if the proportions are wrong.
>
> The only vegetables in the table below which have ratios Ca/P>1
> and Ca/Mg<3 are beet greens, chives, parsley, purslane, spinach and
> turnips. And ALL of these vegetables are high in oxalate.
> Consequently, NONE of these vegetables are good sources of calcium...
>
> More seriously, only _global_ ratios Ca/P and Ca/Mg are relevant, so
> if some proportions are wrong in one food, they may be corrected with
> other foods.
>
>                      Ox   Ca      Ca/Ox  P   Ca/P  Mg Ca/Mg
>                (mg/100g) (mg/100g)
>
> Asparagus            130   21      .16  56    .37  18  1.2
> Snap beans           360   37      .10  38    .97  25  1.5
> Beet greens          610  119      .20  40   2.98  72  1.7
> Broccoli             190   48      .25  66    .73  25  1.9
> Carrots              500   27      .05  44    .61  15  1.8
> Cauliflower          150   22      .15  44    .50  15  1.5
> Celery               190   40      .21  25   1.60  11  3.6
> Chives              1480   92      .06  58   1.59  42  2.2
> Collard Greens       450  145      .32  10  14.50   9 16.1
> Coriander (cilantro)  10   98     9.80  36   2.72  26  3.8
> Endive               110   52      .47  28   1.86  15  3.5
> Kale                  20  135     6.75  56   2.41  34  4.0
> Lettuce              330   36      .11  45    .80   6  6.0
> Parsley             1700  138      .08  58   2.38  50  2.7
> Peas                  50   25      .50 108    .23  33   .8
> Purslane            1310   65      .05  44   1.48  68  1.0
> Spinach              970   99      .10  49   2.02  79  1.3
> Turnips              210   30      .14  27   1.11  11  2.7
> Turnip Greens         50  190     3.80  42   4.52  31  6.1
> Watercress           310  120      .39  60   2.00  21  5.7
>
>
This is a rather futile list because the situation is more
complicated. Apart from the fact that the ratios above are
not how I would calculate ratios (e.g. 100mg of A and 50mg of
B gives an A:B ratio of 2:1), the oxalate in some plants
actually could IMPROVE the calcium quality of some plants by
correcting an otherwise seemingly poor ratio.

Best regards,

Alan