Cow's milk is not a good choice for us.
This is because modern cows are bred with A1 beta-casein and not A2 beta-casein. A1 is highly inflammatory and is linked to cardiovascular and autoimmune disease.
Many other foods have calcium to nourish you!
Not only do fruits, vegetables, nuts, seeds, and seafood contain substantial amounts of calcium, but there is scientific evidence that we absorb more calcium from cruciferous vegetables (like kale) than we do from dairy. Cruciferous vegetables (like kale, cabbage, broccoli, collard greens, and turnip greens) may be the best source of dietary calcium. In fact, several studies show that fruit and vegetable intake correlates much more strongly with bone health than dairy intake. In fact, the scientific evidence is mixed on dairy and bone health, with some studies indicating that higher dairy consumption may increase the risk of fractures and osteoporosis. Yes, to prevent osteoporosis and look after your bones, eat your veggies!
Top Vegetables Rich in Calcium
Vegetables are often considered a rich source of high calcium foods. While these are usually good for a healthy lifestyle, consuming vegetables can help you maintain such requirements. Some of the following leafy vegetables can be helpful in this regard.
- Collard Greens: It is one of the vegetables rich in calcium containing about 141mg of calcium per 100 gm.
- Spinach: These are again rich sources of calcium-rich foods, with 136mg per 100 gm.
- Turnip Greens: About 100 gm of these contain 137mg of calcium and 11% of Daily Value (DV).
- Kale: Another green leafy vegetable, kale, helps you by providing nearly 132mg of calcium every 100 gm.
- Mustard Greens: These are peppery-tasting greens, with about 118mg of calcium every 100 gm.
- Bok Choy: This is a type of Chinese cabbage that contributes to the list of calcium foods, as every 100 gm of it contains 93mg of the same.
- Beet Greens: These come with about 114mg of calcium per 100 gm.
- Okra: With its edible green seed pods, okra is a popular type of calcium-rich food in India, with 77mg every 100 gm.
- Broccoli Raab: About 100 gm of cooked broccoli contains more than 118mg of calcium.
- Parsley: Known for containing calcium, parsley leaves contain 138mg of it in 100 gm.
- Sweet Potatoes: These contain about 30mg of calcium every 100 gm.
- Celeriac: This root vegetable provides you with about 43mg of calcium when you consume about 100 gm of it.
- Brussels Sprouts: Another common green vegetable, it offers about 36mg of calcium in 100 gm of consumption.
- Soybean Sprouts: These can provide 59mg of calcium in 100 gm of consumption.
- Green Beans: Finally, they can be essential food for calcium since they offer about 44mg of calcium per 100 gm.
Top Fruits Rich in Calcium
On the other hand, fruits are again a basic necessity for staying healthy for a longer time. Moreover, these are also considered calcium-rich foods. The incorporation of suitable fruits can help enhance your diet. For this, you can consider the following list.
- Fortified Orange Juice and Oranges: Oranges can be considered fruits rich in calcium, containing 43mg in 100 gm. Fortified orange juice, on the other, provides 140mg of calcium and 11% DV.
- Prickly Pears: About 100 gm of pears can help you gain 56mg of calcium.
- Tangerines: These are highly calcium-rich foods, with 37mg of calcium every 100 gm.
- Kiwi: Kiwi fruits come with more than 34mg of calcium every 100 gm.
- Mulberries: These, on the other hand, have rich calcium sources, as 100 gm of it contains 39mg of calcium.
- Blackberries: Other fruits high in calcium include blackberries. These offer about 29mg per 100 gm.
- Guavas: About 18mg of guavas come with 18mg of calcium.
- Papaya: People often consider papaya when looking for calcium-rich fruits containing 20mg in 100 gm.
- Apricots: These can also be a part of the list since they come with 13mg of calcium per 100 gm.
- Pineapples: Similar calcium content is found in pineapples, as 100 gm of these offer 13mg.
- Passion Fruit: These can contribute to your diet by offering 12mg of calcium per 100 gm.
Top Animal Proteins Rich in Calcium
Non-vegan consumers can also consider specific animal proteins for their food diets. You can consider the following list of calcium-rich foods with animal proteins.
- Eggs: One of the most popular breakfast items across the world, eggs are loaded with calcium, up to 50 mg per 100 gm of boiled eggs.
- Catfish: This is an essential calcium-rich food, containing 425 mg in every 3-ounce filet.
- Tuna: Another fatty fish, tuna is rich in calcium, potassium, magnesium and omega-3 fatty acids.
- Sardines: A cup of canned sardines in oil provides 569 mg of calcium, rich for most adults.
Top Dairy Items Rich in Calcium
Dairy items are often considered as a calcium-rich food for bones. You can consider the following list and use it to prepare your new food diet.
- Cheese: Every 100 gm of cheddar cheese comes with 721mg of calcium. Goat or Sheep cheese is A2 beta-casein.
- Tofu: It can be a rich source of calcium, as it ranges between 275 and 861 mg per half-cup, depending on the brand.
Take these steps:
1. Up Your Daily Intake Of Calcium-Rich Foods :
There are many calcium-rich food sources on the list for paleo dieters.
Plant Sources : Spinach, mustard greens, beet greens collard greens, turnip greens, bok choy, Swiss chard, kale, cabbage, broccoli, Brussel sprouts, summer squash, green beans, romaine lettuce, fennel, parsley, asparagus, celery, basil, leeks, black-eyed peas, and seaweed.
Animal Sources : Bone broth is an excellent source of Calcium, phosphorous magnesium, and many more vital nutrients. As the bones of animals are simmered for a couple of hours, the vital nutrients like calcium and other minerals seep into the broth and make it a great health drink. It helps people who want to up their calcium intake and fight bone problems such as Arthritis, osteoporosis and other bone-related disorders.
Other Animal Sources : Wild-caught fish, organic beef, bacon, and others are good sources of calcium.
2. Let The Sunshine On You :
Vitamin D is very important for calcium absorption. Vitamin D and its’ metabolites are a vital part of the endocrine system that controls whole-body calcium homeostasis. This hormonal control regulates serum calcium levels. So, it is advised that we get good sun exposure for at least 20 to 30min in the morning or evening to optimize our vitamin D levels in the blood, bones, and muscles.
4. Collagen peptides:
In addition, you can also consider getting some collagen peptide that will help improve your calcium levels in the body and fight certain chronic conditions like joint pains, muscle pain, and inflammation. Collagen peptides is an organic superfood that is a power house that includes calcium as well. There a lots of great brands out there. You can add it to our coffee, smoothie, or baked goods. You can buy it as a non-flavor or chocolate flavor—lots of options on how to add it into your your diet.
Thanks for reading!
Adrienne
xo