Our bodies contain more calcium than any other mineral. In fact, this mineral accounts for 2% of our body weight. If we do not receive enough calcium through nutrition, our bodies are forced to take calcium from the bones, thereby accelerating bone loss and ultimately, aging.
One glass of milk on the dinner table was a household staple growing up. However, times change and dietary trends have started to reject the milk of a cow, in favor of milk alternatives like soy and rice. While this may be healthier, as well as help stop animal cruelty practices, it is likely that our bones probably miss out on that valuable source of calcium.
The recommended daily allowance of calcium is about 1200 mg. Here, we are going to present you some foods which are packed with calcium – for strong bones, as well as healthy teeth:
1. Chia seeds
These seeds are great in smoothies, as well as salads and to liven up beverages with an interesting gel-like texture. Just two tablespoons of chia seeds contain 177 mg of calcium.
2. Kale, spinach and other greens
Calcium is another big reason why you should consume your leafy greens. A cup of spinach or kale has about 100 mg of calcium. You should incorporate these into your day by adding greens to pasta, smoothies, and pizza.
Apart from the family of cruciferous vegetables, broccoli also contains about 50 mg per cup. It is another great source of potassium and vitamin C.
4. Almonds and almond butter
About 100 grams of raw almonds contains 264 mg of bone-powering calcium. Meanwhile, almond butter contains more than 50 mg of calcium per tablespoon. You should try switching your peanut butter for almond butter for a tasty and healthy alternative.
This is a grain that can be used like quinoa. Just one cup serving of cooked amaranth has about 50 mg of calcium, and it is also an excellent source of proteins, as well as fiber, iron, and magnesium. Magnesium is also important to help the body absorb calcium most effectively.
6. Sesame seeds/tahini
Only one tablespoon of sesame seeds has about 90 mg of calcium. Tahini, a sauce based on sesame seeds, has more than 60 mg of calcium each tablespoon. You should try tahini in place of salad dressing.
7. Blackstrap molasses
Blackstrap molasses is more than just a tasty form of sugar. Each tablespoon contains about 50 mg of calcium, along with being a great source of potassium, as well as copper, manganese, and magnesium.
White beans, soybeans, navy beans, lentils, garbanzo beans are also another great source of calcium. Just one cup of cooked white beans, for instance, has more than 130 mg of calcium, while red beans and chickpeas have about 100 mg per cup.