Health Benefits of Calcium, 11 Foods High in Calcium and Coral Calcium

14 Apr 2010 1 Comment

by melissamaze in cancer, Nutrition Tags: blackstrap molasses, broccoli, calcium, cancer, chia seeds, coral calcium, dried fruits, dried herbs, flax seeds, greens, kale, Nutrition, nuts, oranges, quinoa, sesame seeds, spinach, vitamark, white beans

Calcium is a major mineral and essential nutrient that our bodies need.  Not only is it essential for bone growth and strength, but calcium has other important functions for our bodies.  It is essential for healthy nerve transmission, muscle contraction including the heart, dilatation of the blood vessels to help keep the blood pressure normal and as an aid in blood clotting.  According to a study by the National Cancer Institute, calcium may reduce the incidence of colorectal cancer.

The following list offers you healthy sources of foods high in calcium:

1. Sesame Seeds

These little white little seeds are very high in calcium, as well as other important vitamins and minerals.

Raw sesame seeds contain almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving.

2. 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.

3. 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 291 grams 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.

4. Flax Seeds

Not only are flax seeds high in calcium (256mg per 100g serving), but they are also rich in omega-3 fats.  Be sure to use ground or whole flax seeds, as the refined flaxseed oil loses its calcium levels during processing.  Flax seeds are also a great way to improve your intestinal health.  

5. 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.

6. Blackstrap Molasses

Blackstrap molasses is an excellent sweetener for teas and baked goods.  It is high in multiple vitamins and minerals, one tablespoon of this thick dark molasses will give you 172 mg of your daily calcium needs.  For a change, try it in your morning cup of organic tea or coffee.

7. Oranges

One cup of freshly-squeezed 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 for potassium, vitamin A and beta carotene.

8. 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.  These beans make an excellent soup base, when our bones most need the support of calcium.

9. 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, folate and dietary fiber.

10. Dried Fruits & Nuts

Many dried fruits are high in calcium.  Actually, 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.

11. 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.

 

Other Sources of Calcium

There are many other ways to get calcium in your diet, besides from the list of foods above.  And you should only supplement your diet with a high-quality calcium supplement.  If you do decide to take a calcium supplement, I recommend taking Coral Calcium.  Coral calcium is the hottest source for one of the minerals most critical to your body’s health.

To Your Health ~

Melissa

www.melissamaze.shopvitamark.com

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