Dr. Carolyn Chambers Clark, Award-Winning Author and Wellness Nurse Practitioner

Calcium: why you need it and the best sources

 

WHY CALCIUM IS IMPORTANT TO WELLNESS

Calcium is important to your  heart, your bones and more, so make sure you get the recommended amount every day.

WHAT'S THE BEST WAY TO GET CALCIUM? 

The best way to get calcium is in food.

HOW MUCH CALCIUM DO YOU NEED EACH DAY?

An adult up to age 50 needs about 1,000 milligrams (mg) a day; after that, about 1200 mg

WHAT CALCIUM FOODS SHOULD YOU EAT?

Here are some of the best sources of calcium:

  •  sardines in oil with bones, 1 cup = 569 mg
  • sesame seeds - great in salads or sauteed with vegetables or fish; 1/4 cup contains 35% of the total amount of calcium you need every day
  • yogurt - choose organic, non-sweetened forms, 3 cups a day at 415 mg per 8 ounces; also high in protein
  • spinach, collards, watercress, beet greens  kale, arugula, or turnip greens raw or cooked, 1-2 cups a day; 1 cup collards = 357 mg calcium
  • sprouts, 2-4 tablespoons a day; also full of protein and other good things; great in salads; grow your own; get some NOW sprouting seeds and follow the directions
  • almonds, 1 ounce, about 24 nuts = 70 mg; also high in protein
  • bok choy, 1 cup chopped - 74 mg
  • broccoli, 1 cup cooked, 63 mg
  • green snap beans, 1 cup cooked, 55 mg
  • 1 non-GMO soy Boca vegan burger contains 0 cholesterol, 15% potassium (for heart), 17 grams of protein, 8% of your daily calcium, 24 % of needed dietary fiber, and 90 calories; sauté and enjoy with a huge salad 

You can also get your calcium from organic, wild crafted lobelia, shave grass, oat straw, and nettle teas or capsules, e.g., Dr. Christopher.com  

The problem with many calcium supplements is they contain metals which can harm your kidneys, brain and more: see 

http://naturalgeniusfreecourse.com/Natural-Genius-Chapter-03.html

 

Other sources:

 http://www.hsph.harvard.edu/nutritionsource/calcium-sources/

 http://www.vietworldkitchen.com/blog/2012/04/is-tofu-healthy-or-harmful.html  read the comments, too

 http://www.healthaliciousness.com/articles/foods-high-in-calcium.php

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