Integrative Movement & Stress Management Specialist
Sara Picken-Brown, ‘THE FIGURE GENIE’ is a U.K based Nutrition & Fitness expert. A former classically trained professional ballerina her career has twisted and turned from dance to a professional Figure Athlete career spanning a decade. Her online nutrition programs, 1-on-1 bespoke Coaching and Rejuvenation Retreats have helped thousands of women love their bodies and live inspired healthy lives.
10 Calcium Rich Sources To Include In Your Summer Nutrition Plan Today
Our bodies use calcium for many functions and chemical chain reactions to support overall health and wellbeing. Critical for unlocking the absorption of Vitamin D, calcium is also used to support our nervous system, muscles, heart and bone density and health and repair. We have often been told that milk and cheese are the best sources of calcium. This has been the biggest dairy industry con of all time, the best sources are actually from green veg, along with the other 10 sources listed below.
Be aware too that synthetic calcium, such as in the form of ‘Caltrate’ and supplemented calcium can actually contribute rather that improve calcium absorption. Synthetic claim leaves our own reserves stored in our bodies, so be aware of any GP or practitioner that promotes calcium supplementation, if can be very detrimental to overall health
300g broccoli gives 140mg of calcium
1. White Beans: 191 mg (19% DV) in 1 cup canned
Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or skip the chickpeas and make your own hummus with white beans.
2. Canned Salmon: 232 mg (23% DV) in ½ can with bones (which provides the calcium!) To avoid putting a dent in the wallet, canned salmon is a great way to go. Here’s the catch: It’s the bones in canned salmon that hold all the calcium, so they need to be mashed up right along with the salmon meat for all the benefits! But don’t get turned off just yet — the canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents. For a boost of calcium and omega 3’s, try these salmon cakes.
3. Sardines: 321 mg (32% DV) in about 7 sardines fillets
Along with calcium, they also provide a hefty dose of omega 3’s and vitamin D.
4. Dried Figs: 107 mg (10% DV) in 8 whole dried figs
For a sweet treat, this dried fruit packs an antioxidant, fiber, and calcium punch. Eat them as a mid-day snack,
5. Bok Choy: 74 mg (7% DV) in 1 cup
This versatile Chinese cabbage provides a hefty dose of vitamins A and C, along with calcium and fiber. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
6. Blackstrap Molasses: 172 mg (17% DV) in 1 tablespoon
When the sweet tooth strikes, it’s best to go natural. Blackstrap molasses is darker in color and richer in flavor than regular molasses, and is filled with calcium, iron, and other vitamins. Plus, it’s a great sweet and flavorful addition to many dishes.
7. Kale: 188 mg (19% DV) in 2 cups raw (chopped)
This superfood is filled with calcium and antioxidants, and is perfect to use as the base of any salad when shredded into thin strips. Add lemon and herbs as a salad or steamed side dish.
8. Black-eyed Peas: 185 mg (18% DV) in 1/2 cup canned
These beans are filled with calcium, potassium, folate, and more! Skip the fat-filled mayo and whip up this black-eyed pea spread to pump up any sandwich or appetizer.
9. Almonds: 72 mg (7% DV) in ¼ cup natural & raw (about 20 nuts)
They’re the most nutritionally dense nut, packing a crazy amounts of nutrients per calorie and ounce. Aside from calcium, they also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter. Just watch out for portion size!
10. Oranges: 65 mg (6% DV) in 1 medium fruit
Full of vitamin C and calcium, enjoy this fruit as a mid-morning snack, or use its citrus flavour to brighten up any dish.