Our bodies contain more calcium than any other mineral. In fact, calcium accounts for 2% of our body weight. If we don’t receive enough calcium through nutrition, our bodies are forced to take calcium from bones, thereby accelerating bone loss and ultimately, aging.
A glass of milk on the dinner table was a household staple growing up. However, times are changing and dietary trends have begun to reject cow’s milk, in favour of milk alternatives such as soy and rice. While this may be healthier, and help stop animal cruelty practices, its possible that our bones might be missing out on that valuable source of calcium.
The recommended daily allowance of calcium is approximately 1200 mg. Here are some foods packed with calcium— for strong bones and healthy teeth:
1. Chia Seeds
Chia seeds are great in smoothies, salads and to liven up beverages with an interesting gel-like texture. Just two tablespoons of chia seeds contains 177 mg of calcium.
2. Kale, Spinach, and Other Greens
Calcium is another big reason to eat your leafy greens. A cup of spinach or kale has almost 100 mg of calcium. Incorporate these into day by adding greens to pastas, smoothies and pizza.
3. Broccoli
Broccoli— apart of the family of cruciferous vegetables— contains about 50 mg per cup. It’s also a great source of potassium and Vitamin C.
4. Almonds & Almond Butter
100 grams of raw almonds contains 264 mg of bone-powering calcium. Meanwhile, almond butter contains more than 50 mg of calcium per tablespoon. Try switching your peanut butter for almond butter for a tasty and healthy alternative.
5. Amaranth
Amaranth is a grain which can be used like quinoa. One cup serving of cooked amaranth has about 50 mg of calcium, and also is a great source of protein, fiber, iron, and magnesium. Magnesium is important to help the body absorb calcium most effectively.
6. Sesame Seeds/ Tahini
Just one tablespoon of sesame seeds has nearly 90 mg of calcium. Tahini, a sauce based in sesame seeds, has more than 60 mg of calcium each tablespoon. Try tahini in place of salad dressing.
7. Blackstrap Molasses
Blackstrap molasses is more than just a tasty form of sugar. Each tablespoon contains nearly 50 mg of calcium, along with being a great source of potassium, copper, manganese, and magnesium.
8. Beans
Beans— white beans, soy beans, navy beans, lentils, garbanzo beans (chickpeas) are another great source of calcium. A cup of cooked white beans, for example, has more than 130 mg of calcium, while red beans and chickpeas have about 100 mg per cup.
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