Your body has got more calcium than any other mineral. It is extremely important for good health, strong bones and teeth and plays key role in cardiovascular health, nerve signaling, muscles function, regulate blood pressure and even prevent insulin resistance. Yet a large portion of population does not get enough calcium from their diet.
Though dairy products such as milk and yogurt have got recognition as main food that are rich in calcium, there are several non-dairy sources that are high in calcium. That means you don’t have to solely rely only on dairy products to meet your daily dose of calcium. However you should always try to pair non-dairy sources of calcium with vitamin D. Your body needs vitamin D to absorb calcium.
Kale is one of the best plant sources of calcium. Just about two cups of kale packs 201 mg of calcium. The best thing is that it has more bioavailable calcium than milk. There are several other greens that are rich in calcium, such as spinach, chard and beet greens. But they also contain oxalic acid which interferes with calcium absorption.
It is also known as Chinese cabbage and is another excellent source of plant calcium. Only about two cups of bok choy packs as much as 148 mg of calcium. It is one of the plant food that has been studied for its high calcium absorption rate.
Almonds not only make for tasty crunchy snacks, they also pack whopping 457 mg of calcium. However since a cup of almonds delivers almost 1,000 calories, you should not eat more than 30 grams of almond per day. Electronic kitchen scale is an excellent addition to your kitchen gadget that will help you enjoy the benefits of nuts, but without overdoing it.
One tablespoon of sesame seeds packs about 88 mg of calcium. Since they have mild flavor, you can include them in variety of foods you prepare such as smoothies, puddings and muffins etc. You can use measuring spoon set to measure the amount of sesame seeds you consume a day to avoid overeating.
Sardines and salmon
A can of bones in sardines not only add up to taste and give a little extra crunch, they pack as much as 888 mg of super absorbable calcium. Just like sardines, salmons are also great source of highly absorbable calcium. One tinned salmon packs as much as 882 mg of calcium. Sea foods contain mercury, but smaller fishes such as sardine and salmon have low levels. Moreover they are also high in selenium, mineral that prevents and reverses mercury toxicity.