Simple Ways to Eat Calcium Rich Foods

 

Calcium is vital to health, and I’ve taken the guesswork out by investigating which health enhancing foods are rich in calcium and why it's important to include them in your eating plan.

 

Research shows that calcium helps build and maintain strong bones. This essential mineral influences heart health, muscle function, nerve transmission, intracellular signaling, and hormonal secretion.

Update 7/6/2023

 

The recommended daily intake (RDI) of this nutrient is between 1,000 mg in adults to 1,300 mg. Children between the ages of four to fourteen should consume 1,300 mg daily. Check this National Institute of Health (NIH) Calcium Fact Sheet for specific information.

 

It seems contradictory that in a large scale study, approximately 44.1 % of Americans are calcium deficient, even though statistics from the International Dairy Association reveals American dairy consumption is higher than ever.

Perhaps people with calcium deficiencies may be consuming low quality foods (ex. cheese with high saturated fat or milk laden with harmful hormones). Others may eat highly processed foods, skip meals, or do not absorb the calcium they do eat.

 

I don’t eat dairy or other animal products as a vegan, but am mindful about getting abundant nutrients to maintain health.

That’s why I suggest you look at this video from Michael Greger M.D. which shows you Plant Versus Cow Calcium Pros and Cons.

 

Healthy eating (I prefer to use this term rather than the word diet) comes in all shapes and sizes. This post offers food and nutrition tips for everyone.

Discover...

Look Below for Tips to Help You Choose Calcium Rich Foods 

 

TIP # 1. Refrain from eating processed foods. Don't fool yourself by believing supplements are the same quality as the vitamins and minerals found in whole foods, or can make up for nutrient deficient meals.

  

Most processed foods, whether served at home or in a restaurant, are highly salted, overly sweetened, cholesterol laden, and contain empty calories that leave you robbed of nourishment.

 

If you fill up on empty calories it leaves little room for healthier food choices. Keep a food diary for a week to record what you actually eat or don't eat. This can help you notice any elements that may be missing.

TIP #2. Make it a habit to drink plenty of water. It's key to stay hydrated, and helps your body absorb minerals including calcium. 

A recent study shows that drinking mineral water containing calcium can be part of your plan to achieve optimal calcium intake for each day.

Adding mineral water to a beverage repertoire  may be especially helpful to vegans and seniors with lactose intolerance.

TIP #3. Select and prepare calcium rich leafy greens including collard greens, kale, mustard greens, Chinese/Napa cabbage, kelp, and broccoli. 

Many vegetables, especially bitter dark leafy greens and cruciferous vegetables, are rich in calcium. Arugula and Brussels sprouts are two of my favorites. 

Watercress is a bitter green veggie that contains plentiful calcium. 

TIP #4. Almonds, macadamia, and pistachio nuts are good sources of calcium. 

Poppy or sesame seeds are calcium rich, and can easily be added to breads, smoothies, salads, and cooked foods, making them extremely versatile.

Oats, prunes, tempeh, black-eyed peas, okra, acorn squash, sweet potatoes, and calcium-set tofu are good sources as well.

TIP#5. Add romaine, dandelion greens, lentils, or white beans to your regular recipes to amp up calcium.

Drink calcium fortified nut, soy, or oat milk and soy or coconut yogurt for a refreshing mid-day snack.

Add depth to salads by including thin strips of kale, collards, or bok choy to the greens you usually use for tossed salads. 

TIP #6. Practice making at least one new calcium rich plant-based recipe from a cookbook, an online tutorial, or attend a cooking class.

TIP #7. Do weight bearing exercises to help maintain or build bone mass. Exercise keeps you limber and your bones strong, two components of a happy, healthy life. 

Even meditative exercises like swimming, yoga, or walking in nature improve mood and works to keep skeletal muscles and bones flexible and in good working order. 

Exercise gets your blood flowing and can motivate you to eat more mindfully. 

Get your dose of vitamin D from sunlight as you walk outdoors. Vitamin D helps your body absorb calcium.

Just think, when you eat healthy foods and stay active, you're  working to prevent rather than cure what can be debilitating conditions. 

Speak with your health care providers before beginning any new health or wellness practice. This post is intended for information and entertainment only and is not offered as medical advice.

Here are a few parting thoughts. 

Move forward with your calcium eating inventory, because every action adds up. 

Start today! 

Be your own health advocate and make the next right choice about what, where, and how much calcium you eat.

Before you go, don't forget to comment below. 

I read and appreciate every comment, but will not publish those that contain links. Thanks for understanding. 

Did you learn something new about calcium rich foods? Please explain in the comments section below. 

Will you try to be more mindful about your food choices? Please let me know.

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