Different Sources of Natural Calcium

Posted on 30. Jul, 2012 by in Calcium

Natural calcium is one of the more important minerals the human body needs. It is responsible for keeping the bones and teeth strong and healthy. So few should wonder why we are constantly bombarded with advertisements promoting milk, especially cow’s milk.

Calcium goes way beyond than the homogenous and pasteurized milk products overflowing at the aisles of every grocery store. Though milk is generally good for you, some people like the lacto-intolerant ones and those who simply just don’t like its taste, can’t afford or don’t want to drink them regularly. It’s a good thing that there is a host of different kinds of foods that are rich in calcium.

Sources of Natural Calcium

Green leafy vegetables, especially the dark ones, are prime source of calcium. Kale, for example, contains 139 mg of calcium in every 100 gram serving. For the same amount of collards, you get 145 mg of calcium. Bok choy provides 158 mg while spinach has around 56 mg per cup.

There are lots of other vegetables that are rich in calcium. Broccoli which has more than 70 mg in every cup comes with Vitamin C which also aids in calcium absorption. It is also rich in dietary fibers and other vitamins.

Among the many fruits that are rich in calcium, oranges are high on the list. A cupful of freshly-squeezed juice contains more than 70 mg of calcium. It also contains other beneficial elements like Vitamin A and C, potassium, and beta carotene.

A variety of edible seeds are great sources of calcium. Sesame seeds contain 1000 mg of calcium in every 100 grams. For every cupful of cooked quinoa, you get up to 100 mg of calcium plus an assortment of other vitamins including protein and zinc. Chia seeds provide more than 600 mg of calcium in just 3.5 ounce serving. They also are good sources of Omega 3 and 6 fatty acids. Flax seeds which provide 256 mg of calcium in every 100 gram serving are also high in omega 3 fatty acids and are great in keeping the intestines healthy and functional.

Beans are another prime source of calcium. A serving of 100 grams of baked beans has around 100 mg of calcium. It is also a good substitute for animal meat as a source of protein. White beans have 175 mg per 100 gram serving while navy beans provide 127 mg. Winged beans have one of the highest concentration of calcium with over 400 mg per 100 gram serving. Tofu, a popular byproduct of soybean, is another good source of calcium. These calcium-rich beans are also high in magnesium, which works hand in hand with calcium in strengthening the bones.

Nuts are not only great snacks but also great sources of different vitamins and minerals, including calcium. Almonds are perhaps one of the more nutrient-rich foods around. Aside from having very high 750 mg calcium content for every serving, these nuts also provide fiber, protein and a host of other vitamins and minerals. This is the reason why dried fruits and nuts combos like trail mix are popular among health buffs.

The list does not end here. There are other sources of natural calcium outside of milk and the above-mentioned foods.

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