Calcium Sources

Many people, especially women, are aware that calcium is an essential aspect to bone health and maintenance.
     A lack of calcium may lead to osteopenia (bone thinning) or osteoporosis (a condition of bone loss).  
     So, how do we get calcium?  Just from milk?  Don't drink bovine (cow) milk?  Here's some suggestions for calcium intake:

1.  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. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium.
2. 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.

3. 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.

4, 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.

5, 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.

6, 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.

7. 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.

8. Blackstrap Molasses

This is an excellent sweetener for teas and baked goods. High in multiple vitamins and minerals, one tablespoon of this thick dark molasses will give you 172 mg of your daily calcium needs. Try it in your morning cup of organic tea or coffee.

Taira Chiropractic

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