Calcium Better From Food, Says New Study:
Here are the 26 Top Calcium Food Sources
by www.SixWise.com
You all know that calcium is good for your bones, but when
it comes to where to get your calcium, well, that's another
story.
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Mom was right when she told you to drink your milk
for strong bones ... foods are the BEST way to get
enough calcium (though there are many more foods to
get it from than milk).
|
Visit any health food store or supermarket and you'll see
close to an entire aisle devoted to calcium supplements.
Then there are the claims on food packages like cheese, ice
cream, and even fortified orange juice that THEY are the best
sources.
So which is it?
Your Best Source of Calcium is From Your Food
Eating calcium-rich foods is a better method to strengthen
your bones than taking calcium supplements alone, according
to researchers from Washington University in St. Louis.
In the study, women who consumed an average of 830 milligrams
(mg) of calcium per day in the foods they ate had higher bone-mineral
densities (BMDs) than women who took 1,033 mg of calcium in
supplement form.
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calcium from food, and the rest in supplement form,
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Interestingly, if you're going to choose one or the other,
food appears to be the winner. However, a combination of both
food and supplements may also be beneficial.
Women who got at least 70 percent of their calcium from food,
and took calcium supplements, had the highest BMDs of all
and took in 1,620 mg of calcium per day.
What Else is Calcium Good For?
About 1.5 percent of your body weight is made up of calcium,
99 percent of which is in your bones and teeth.
Calcium not only helps the strength and density of your bones,
it also impacts the metabolism of estrogen in your body, which
plays a role in your bone strength.
Calcium also plays a part in many other body functions, including:
Interestingly, your body makes sure that there is enough
calcium circulating in your blood to do its part in these
physiological activities. If you don't get enough of this
mineral through your diet or supplements, however, it means
that your blood levels of calcium will be low.
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Spinach is one of the best food sources of calcium
there is (and other leafy greens are a close second).
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To compensate, your body will take calcium from your bones
to keep your blood calcium levels where they need to be. Over
time, this can weaken your bones and lead to osteoporosis.
This is why it's so important to make sure you and your family
are getting enough of this important mineral.
The Best Food Sources of Calcium
Contrary to popular belief, dairy foods are not the only
sources of calcium. Here are some of the best food sources
of calcium out there, including not only dairy foods but a
range of others as well:
- Spinach
- Turnip greens
- Mustard greens
- Collard
greens
- Blackstrap molasses
- Swiss chard
- Yogurt
- Kale
- Mozzarella cheese
- Milk (goat's milk and cow's milk)
- Basil, thyme, dill seed, cinnamon, and peppermint
leaves
- Romaine lettuce
- Rhubarb
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-
- Broccoli
- Sesame seeds
- Fennel
- Cabbage
- Summer squash
- Green beans
- Garlic
- Tofu
- Brussel sprouts
- Oranges
- Asparagus
- Crimini
mushrooms
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Looking for a calcium-rich dish that you and your family
can enjoy tonight? Try out these delicious and simple calcium-packed
side-dishes with your meal.
Mediterranean Swiss Chard
Ingredients:
- 2 large bunches chopped Swiss chard
- 1 medium clove garlic, pressed
- 1/2 TBS balsamic vinegar or fresh lemon juice
- extra virgin olive oil to taste
- salt and black pepper to taste
Directions:
- Bring lightly salted water to a rapid boil in a large
pot. Cut off tough bottom part of stems.
- Add the chopped leaves to the boiling water and simmer
for only 3-5 minutes, until tender.
- Strain through colander and press out excess water. Toss
with rest of ingredients. Make sure you don't toss chard
with dressing until you are ready to serve. Otherwise the
flavor will become diluted. (Serves 2)
Crimini Mushroom Sauté
Ingredients:
- 1/2 medium onion, cut in half and sliced thin
- 1 TBS chicken or vegetable broth
- 4 cups whole small to medium crimini mushrooms. Remove
ends of mushroom stems and wipe clean if necessary.
- 6 medium cloves of garlic, chopped
- 1 TBS chopped fresh rosemary
- 1/4 cup Tawny or regular Port
- salt and cracked black pepper to taste
Directions:
- Heat 1 TBS broth in a 10-12 inch stainless steel skillet.
Healthy Sauté onion for 5 minutes over medium heat
stirring frequently. While onions are cooking prepare rest
of ingredients.
- Add garlic, mushrooms and rosemary, and continue to sauté
for another 5 minutes.
- Stir in port and simmer for about 4 more minutes. Season
with salt and pepper.
Recipes from: The
World's Healthiest Foods
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