Getting Calcium-Rich Foods in Your Diet

Borrowed from Angeline Oppenheimer
Calcium is an essential mineral for boosting bone health & staving off osteoporosis. A recent report from Harvard Health News showed that calcium lowers the risk of colon cancer. Other health authorities recommend calcium for regulating blood pressure, reducing the risk of cardiovascular diseases, as well as, weight control. Getting plenty of calcium may prevent insulin resistance, a precursor to diabetes. It is essential that the body has enough calcium to maintain proper functioning. Harvard doctors suggest at least 600 to 1,000 mg of calcium per day. Although supplements can easily deliver that dosage, incorporating foods high in calcium is the most natural & effective way.
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What foods have calcium? 1. Milk & Dairy A cup of milk has 300 mg of calcium. However, milk, also, contains protein, riboflavin, vitamin A, magnesium, potassium, phosphorus & other nutrients. When buying, look for milk fortified with Vitamin D, which facilitates the absorption of calcium. Products made from milk can offer many benefits, too. A cup of yogurt has as much calcium as a cup of milk, and cheeses contain concentrated forms of calcium. One oz. of Swiss cheese has nearly as much calcium as a cup of milk. But cheese can be loaded with saturated fats, so choose low-fat & soft cheeses. 2. Fish Some fish, like sardines & anchovies, are loaded with calcium. 3 oz. of sardines contain more than 300 mg of calcium. Fatty fish like salmon, herring and mackerel offer a selection of bone-boosting minerals such as calcium, vitamin D and omega-3 fatty acids. 3. Green, Leafy Vegetables Bok Choy has surpassed spinach & broccoli in calcium. Half a cup of Bok Choy has the same amount of calcium as one cup of milk. Arugula & turnip greens are good sources of calcium, too. 4. Soy Products Soy, part of the legume family contains significant amounts of calcium that are easily absorbable. A recent large-scale study published in the Archives of Internal Medicine revealed that modest soy consumption resulted in significant decrease in bone fractures in post-menopausal women. Soy also contains isoflavones, a plant-based chemical that can strengthen bone density, as well. Other calcium-rich legumes include winged beans, pinto beans, navy beans, as well as, baked beans. 5. Nuts and Seeds Nuts & seeds not only promote heart health with high levels of polyunsaturated fats, but they can, also, bolster bone health. Almonds, pistachios & sunflower seeds contain high levels of calcium. Walnuts & flaxseeds are loaded with omega-3 fatty acids, while the potassium found in peanuts & almonds can protect against loss of calcium. As a whole, nuts provide protein & nutrients that help support building strong bones. 6. Fortified Foods Many cereals are packed with calcium. Have it with fortified milk & a glass of orange juice, and you'll give your body a great start to the day. Fortified foods are a good way to fill the calcium gaps in your diet.
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Remember to spread your calcium intake over the day, because the body can only absorb 500 to 600 mg at a time. And Vitamin D facilitates the absorption of calcium, so get some sunshine, too!