8 Natural Sources Of Calcium

Photo credit: Pixabay

Photo credit: Pixabay

Calcium is important for health of bones, however, milk and dairy products are not the only source of this mineral. There are many other sources that don’t come from animals. Fact is that our daily diet, no matter how old we are, must contain it to avoid osteoporosis and many other health issues, here are our nine favorite natural sources.

1. Brassicas

Arugula, broccoli, cabbage and kale contain lot of calcium, and all of them are widely available.

Include some of these vegetables in your daily diet and benefit from additional nutrients that this food contains like vitamins K and C. We have to mention that calcium content in food is important as the ability of our body to absorb it. Sometimes the source might be ideal (e.g. spinach), but most of it gets out of the body before it gets into your blood. Brassicas are foods with really high bio-availability. So besides this very important mineral, your body has to be supplied with Vitamin D, and the best source is the sun. Keep in mind that Vitamin D is essential when it comes to calcium absorption.

Photo credit: Pixabay

Photo credit: Pixabay

2. Sesame

Sesame is an important source of calcium – 100 grams contain up to 850 mg, which is seven times higher than milk.

The average recommended daily intake is 1000 – 1200 mg. Besides, sesame contains Sesame Oil, copper, manganese, vitamins C and B1, as well as plant resins and bitter substances, which give it a distinctive smell and aroma. Since it is not simple to consume sesame seeds in large quantities, you can grind them and add to salads and soups with vegetables, or mix it with integral flour and make homemade bread. There are many other ways to introduce it into your diet, just be creative. In addition, sesame seeds contain a lot of iron, so it is recommended for anemic individuals.

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Photo credit: Pixabay

Photo credit: Pixabay

3. Almonds and dried fruit

These are great sources of calcium, and magnesium, which is also a very important element essential for proper function of body.

You can find flour and milk made of almonds, which can provide the required daily amount. The content in nuts is twice as high compared to the milk. Thanks to monounsaturated fatty acids and vitamin E, almonds have beneficial effect on heart, blood vessels and skin. It is best to eat them as part of a meal, or in combination with honey and dried fruit for breakfast. You should not forget dried figs, hazelnuts, walnuts and pistachios, as well as dried apricots, which are an excellent substitution for snacks. It is a great way to start eating healthy.

Photo credit: Pixabay

Photo credit: Pixabay

4. Carob flour

You should definitely try it because it is very rich in calcium and iron. Some recommend it as a substitute for flour when it comes to preparing cakes.

On the other side some use it as a substitute for coffee. It does not contain caffeine and is low in calories. Carob can be used to prepare a variety of pastries, but also for many other types of food. It has been used as chocolate substitute. Compared to chocolate, the taste slightly differentiates, but its composition is better suited for people with diabetes, migraine, anxiety, nervousness… It is naturally sweet, so when preparing carob desserts it takes a lot less sugar than with cocoa sweets. Carob is low in fat and rich in pectin, and it rarely acts as an allergen.

Photo credit: Pixabay

Photo credit: Pixabay

5. Sage

Sage is very rich in calcium and vitamin A, and it is very effective against inflammation. It is also used as a remedy for excessive sweating.

Sage is an excellent stimulant that treats stomach and indigestion problems. Antioxidants supplied by this plant alleviate or completely eliminate the signs of aging especially on the face. It is a great way to prevent some of the issues that come with age such as wrinkles and age spots. Sage and it extractors can have a good impact on the condition of the hair as it is used as a treatment in hair loss. Its vapor can be used for inhalation as prevention of asthmatic attacks. It is incredible plant that has wide range of benefits.

Photo credit: Pixabay

Photo credit: Pixabay

6. Green vegetables

We can supply our body with calcium when we eat certain types of vegetables, especially dandelion leaves, chicory, chard, endive, lettuce, etc. The rule is the greener the vegetables the more calcium they contain.

But other vegetables and greens can also be great source of this mineral like papaya, onion, oranges, berries, grapefruit, apple and tomatoes. The Vitamin D is the one that helps absorption so you should choose vegetables and greens that also contain this vitamin, or eat foods rich in calcium in combination with foods that contains vitamin D. As we already mentioned spend time on the sun, since sun helps our body produce vitamin D. With all delicious vegetables available, finding the right food for you shouldn’t be the problem.

Photo credit: Pixabay

Photo credit: Pixabay

7. Tofu

Tofu is a low-calorie food that does not contain gluten, or cholesterol, and it is an excellent source of protein, iron and calcium. It is particularly important for people that prefer herbal products in their diet, those that are avoiding foods of animal origin.

So tofu, or soy cheese, is a great choice, but it should be chosen carefully. Tofu can be prepared in two ways, from the calcium sulfate and from nigari. Tofu made from calcium sulfate is richer in calcium compared to the one made from nigari. You can use it in many forms like crushed, smashed, chopped into thin slices or diced, roasted, smoked, roasted or in the form of mashed potatoes… It is another delicious and extremely beneficial food.

Photo credit: Pixabay

Photo credit: Pixabay

8. Pulses

Calcium is found in soy, chickpeas, beans, broad beans, etc., which our body recognizes and uses to strengthen our bones. In Chinese medicine pulses are considered good for the kidneys due to its diuretic properties.

They also believed that red beans have favorable effect on the heart and the small intestine. Yellow beans help the spleen, pancreas and stomach. White beans help the lungs and colon. Black and brown are good for the bladder, and green for the liver and gallbladder. Modern studies have found that people with high cholesterol reduced their value when they implemented legumes in their diet. Benefits of pulses are undeniable, they can be prepared in amazing way, and you can pretty much buy them at every store.