Happy Monday, everyone!
As more research arises about the potential dangers of calcium supplementation (see: http://www.cbc.ca/news/health/story/2012/05/23/calcium-supplements-heart.html), I have been spending some time researching and compiling the best ways to obtain this important mineral naturally. Here is a short breakdown of the 10 most calcium-rich foods. Which ones are YOU eating?! (Notice: no yogurt or milk on this list!)
1. Sesame Seeds - raw sesame seeds possess almost 1000mg of calcium per 100g serving.
2. Chia Seeds - Chia seeds are very high in calcium (as well as the beneficial Omega 3 and 6 fatty acids). A 3.5 ounce serving of these little seeds can provide about 631mg of calcium. Try adding chia seeds to beaten eggs, soak for 10 minutes, then make an omelette!
3. Dark, Leafy Greens - Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100mg serving of collard greens packs a whopping 145mg of calcium. One cup of steamed bok choy contains close to 158mg. Kale contains 139mg of calcium and the spicy mustard green has 103mg of calcium per 100mg serving.
4. Flax Seeds - These are not only high in calcium (256mg per 100g serving), but are also rich in omega 3 fatty acids and lignin, which may help prevent cancer and hot flashes! Make sure to use ground or whole flax seeds, as the refined flaxseed oil loses its calcium levels due to processing. I like to use these as a hidden surprise in baked goods - add to your cookies and cakes for an extra calcium punch!
5. Quinoa - One cup of cooked quinoa offers approximately 60-100mg of calcium, not to mention a high amount of potassium, zinc and protein. Quinoa contains every amino acid - the building blocks of protein! I love to add these little grains to my salads, or as a substitute for rice in chicken soup!
6. Oranges - One cup of freshly-squeezed orange juice can bring and extra 72mg of calcium to your morning. Not to mention all of that vitamin C, which significantly improves the amount of calcium your body can absorb.
7. Beans - Many commonly-found beans are quite high in calcium. Winged beans contain 442mg of calcium per 100g serving! Many white beans are also high in calcium (approximately 175mg per serving on average). Navy beans are also a great source, with 127mg of the mineral per cup.
8. Broccoli - My favorite! One cup offers up about 74mg of calcium, along with 120mg of vitamin C (just like oranges, this will help increase the amount of calcium that is absorbed by your body). Broccoli also contains significant amounts of vitamins K and A, folate and dietary fiber. All-in-all, a delicious super food!
9. Dried Fruits and Nuts - Dried figs are very high in calcium. About 5 of them will give you 135mg of calcium! Almonds are also high in this mineral - raw, or ground into nut butter, they possess 266mg of calcium per 100g.
10. Dried Herbs - Dried savory spice contains an incredible 2132mg of calcium per 100g serving! Thyme, rosemary and marjoram can be substituted with savory spice in many dishes. Other dried herbs that are calcium-rich include: dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley, and rosemary. Skip the salt and use these spices to add flavor to your dishes...and a calcium boost!
