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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 cooked bok choy 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 . 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 Micrograms Percent DV* Food (mcg) per serving Liver, beef, braised, 1 slice 48.0 800 Clams, cooked, breaded and fried, 3 ounces 34.2 570 6.0 100 5.4 90 Breakfast cereals, fortified with 100% of the DV for vitamin B12, 1 serving Trout, rainbow, wild, cooked, 3 ounces 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