When it comes to feeding your bones, getting enough calcium is key. The word “calcium” has a funny connotation to it, as most people assume downing a glass of milk or taking a calcium supplement is the only path to healthy bones. But as we close the door on relying on dairy and factory made supplements as our main source calcium, we open up a window into a healthier all-natural world of calcium consumption. Not only does your body digest and matabolise plant and food based calcium easier, nature's calcium usually comes hand in hand with the vitamin and minerals that help to absorb the calcium into your bones. With so many options to choose from you’ll never get bored of incorporating nature's delicious calcium into your everyday meals.
|Deadwood, Oregon's very own romaine, growing beautifully in the garden!|
Recipe: Calcium Salad Delight
Start off with 1 cup each of spinach (30 mg of calcium), romaine (15 mg), and broccoli (43 mg). Then add 1/2 cup of navy beans (62 mg) and 2 tablespoons of sesame seeds (176 mg). Add whatever else makes you happy and voila, you have yourself a calcium and fiber rich delicious lunch. Total: around 325 mg of calcium; vitamins C, A, and E; protein; and a healthy, filling, all-around balanced meal.
Additions to your salad:
1 cup hijiki (brown sea vegetable) — 648 milligrams (mg)
1 cup tofu — 516 mg
1 cup cooked collard greens — 358 mg
10 medium figs — 270 mg
1 cup cooked spinach — 244 mg
1 cup cooked white beans — 160 mg
1 medium orange has -- surprise -- about 55 mg
Bonus lunch: For an extra boost of calcium, add sardines to your meal. One tin of sardines (about 3 1/2 ounces) supplies 370 mg of calcium. That's much more than a glass of 1% milk (290 mg) and about a third of the daily 1,000 mg that is advised for healthy bones. And these little fish are jam-packed with healthy omega-3 fatty acids and vitamin D, which help your body absorb calcium.
|Bunches of broccoli plants which have already been picked over for the season .|