Food Sources of Calcium
With so much of calcium around, it makes sense to find calcium in food sources grown and raised throughout our planet. The richest calcium foods though belong to the dairy category along with some vegetables you may be growing in your garden. of calcium.
Calcium in Dairy Foods:
There are many dairy sources where you can get your fill of calcium including:
Milk – a single glass can get you close to 250 mg. of calcium. A milkshake will almost double that.
Yogurt – one serving will yield you between 200 and 250 mg
Cheese – some cheeses have more calcium than others but a 30 gram chunk can get you anywhere from 150 mg. to over 300 mg.
Calcium in Vegetables
As for vegetables, frozen then cooked collard greens is probably the best vegetable with the most calcium at about 189 mg. per half cup. Spinach is also a great source of calcium with over 150 mg. per half cup.
Other vegetables that contain calcium include:
- Kale – 95 mg./cup
- Bok Choy – along with Kale Bok Choy is a power house of a vegetable
- Turnip greens – 132 mg./half cup
- Kelp – 67 mg./half cup
- Romaine lettuce – 31 mg./2 cups
- Broccoli (steamed) – 44 mg./cup
- Baked beans – 72 mg. per 135 grams of beans (especially white beans)
Other Food Sources of Calcium
Nuts – one handful of a mixture of almonds, Brazil nuts, hazelnuts, sesame seeds and walnut halves can get you between 50 and 100 mg. of extra calcium.
Deserts – (Remember the milkshake above??) or try a piece of fruit cheesecake with about 1 mg. of calcium per gram of cheesecake. A small bowl of vanilla ice cream can yield upwards of 100 milligrams.
Do you know any great recipes that can increase your intake of calcium? Why not share and let us know?