CALCIUM RICH FOODS
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Dr. Edward Group
Globalhealingcentre
Healthaholics
We all know that we need adequate amounts of calcium in our diet for strong bones and teeth. Most people associate calcium with the consumption of cow’s milk, although recent research reveals a different story.
Although homogenized and pasteurized milk does have high amounts of this important mineral, it is not well absorbed or utilized in the body. Milk products often contain high levels of toxins like bovine growth hormones and antibiotics. The good news is that there are many other great foods that are high in calcium easy to incorporate into your daily diet. I must note however that raw organic goat or cow milk is a good source of calcium.
🌾 *Sesame Seeds*
These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals.
Raw sesame seeds possess almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving.
🌾 *Chia Seeds*
Many people are unaware that chia seeds are very high in calcium (as well as the beneficial Omega 3 & 6 fatty acids needed for health). A 3.5 ounce serving can provide about 631mg of calcium.
🌾 *Dark Leafy Greens*
From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice. Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving.
🌾 *Oranges*
One cup of fresh organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin C, which will significantly improve the amount of calcium your body absorbs. Besides vitamin C and calcium, oranges are also a great source of potassium, vitamin A and beta carotene.
🌾 *Quinoa*
A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein.
🌾 *Beans*
Many common beans are high in calcium. Winged beans possess 442mg of calcium per 100g serving. Many white beans are very high in calcium. Most white beans have approximately 175mg of calcium per serving. Navy beans are also a great source of calcium, with 127 mg per cup.
🌾 *Broccoli*
One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.
🌾 *Dried Fruits & Nuts*
Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium.
Almonds are also extremely high in calcium. Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g.
🌾 *Dried Herbs*
Who would have thought that adding dried herbs to your dishes would increase your calcium intake?
🌾Dried savory spice holds a whopping 2132mg of calcium per 100g serving. Other dried herbs that are calcium rich include dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary.
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