Build your bones with these calcium-rich foods
CALCIUM is the ultimate bone-building mineral, and chief among calcium-rich foods are dairy products. Unfortunately, whether it’s personal choice or for health reasons, some people cannot consume milk or other dairy products, and this may seem like the equivalent of doomsday for your bones and teeth. But it doesn’t have to be, according to dietician Jenelle Solomon, who says that there are plenty of other foods that you can get all the calcium your bones will need from.
“Calcium is a macromineral which the body requires in large amounts to function optimally. Calcium happens to be a macronutrient and that’s a big deal. In fact, without the recommended daily intake we begin to compromise our bone and teeth integrity. And while many of us have grown to know milk as the primary source of calcium, it doesn’t mean it is the only source,” Solomon said.
She notes that there are a number of other foods from different food groups that are rich in calcium that may be consumed instead of dairy to meet the body’s daily need. They include:
Fish
Some fish such as sardines, perch and salmon are known for not only for their high omega 3 content, but also because they, in particular their edible bones, are packed with calcium.
Vegetables
Vegetables, especially dark, leafy vegetables like kale, pak choi, collard greens and spinach are rich in calcium. However, the body’s natural ability to absorb calcium from the diet may not be as effective as when combined with foods that are rich in vitamin D.
Grains
While most grains do not have high calcium content unless they are fortified, they’ll contribute calcium to the diet if you consume them frequently. So eating cereals, brown rice, oatmeal and corn, for example, can also provide the body with some calcium.
Fortified foods
Foods such as cereals, oatmeal, tofu, cornmeal and flour, and products which they are used to produce such as crackers and bread, when calcium fortified, can provide the body with plenty of the macro mineral. Beverages such as soy drinks and orange juice are also often fortified.
Seeds
A known fact is that seeds are rich in many nutrients. Fortunately, some of them, including the poppy, sesame, celery and chia seeds, have very high calcium contents. Seeds can be added to almost any meal and/or may be added to drinks or eaten in their natural state.
Beans and lentils
Not all beans and lentils have calcium, but some varieties such as white beans, soybeans, wing beans, pinto beans, garbanzo beans and black-eyed peas are good sources of calcium.
Nuts
Many nuts such as hazelnuts, walnuts and Brazil nuts are considered good sources of calcium. Almonds are considered to be among the highest in calcium. Almonds can be used to make milk, and like other nuts can be eaten raw as snacks or added to some of our other favourite foods.
Fruits
Fruits, including orange, apples, bananas, apricots, dried figs and raisins (dried grapes), also contain some amount of calcium. These may also be added to meals such as cereals and salads to increase calcium in the diet.
