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Eat For Healthier Bones! A list of Calcium Rich food You Need!

Eat For Healthier Bones! A list of Calcium Rich food You Need!

Calcium is the most abundant mineral in the human body.

Though its most known for strengthening teeth and bones, it is also vital for maintaining healthy cells , hormone secretion, blood coagulation, as well as playing an important role in muscle contraction and relaxation.
In short, the body needs calcium to function.

As such there are a range of problems and health risks that can arise from having insufficient calcium. Calcium deficiency is surprisingly common and is considered by some to be a global public health problem, as such it is important to consider your own calcium intake.

Some problems are extremely serious, not only are you at a higher risk of developing diseases like Osteoporosis, but you can develop weak nails, hair loss, and even seizures.

The Warning signs of Calcium deficiency:

  • Lethargy or being overly fatigued
    If you find yourself usually tired during the day when there is no cause for it, this could be warning sign.
  • Tooth Decay
    If you find that your teeth are often aching , or feeling unusually sensitive, or even that there are visible holes in your teeth, this could be a sign of tooth decay, and with it, that you they are not being maintained through calcium intake.
  • Muscle weakness
    If you find you find yourself becoming strangely weaker. This could be a symptom that they aren’t being maintained through calcium.

If any of these sound familiar, its worth considering boosting your calcium with calcium rich foods (there is a list of such foods below), talking to your doctor, or cutting down on food which affect calcium absorption.

Foods which affect Calcium absorption

Surprisingly, improving Calcium levels in the body is not just about consuming Calcium rich foods, but also slightly decreasing your intake of foods which affect the way Calcium is absorbed into the body.
As such consuming them can negatively affect the calcium levels in the human body.
The following foods, nutrients, and minerals have this effect.

  • Sodium.
    Sodium is common in a great many food types (not just kinds which contain high levels of salt). In particular pre-packaged or pre-prepared meals, and canned foods and sauces are rich in Sodium.
    Sodium affects Calcium in your body by increasing the amount of Calcium excreted through your urine. So if you are consuming calcium rich foods and Sodium rich foods, some of the calcium consumed could be totally wasted by the Sodium.
  • Caffeine
    Caffeine has a small affect on both the levels of Calcium the body takes in, and the levels the body excretes. For example a cup of coffee causes a loss of roughly 3 milligrams of Calcium.
  • Alcohol
    Alcohol has been shown to negatively affect the way Calcium is absorbed into the body. However exactly how much is lost, and how much alcohol is required is as of yet unknown.

Top 10 Calcium Rich Foods That You Can Add To Your Diet

Its recommended that you consume and absorb 1000 – 1,500 milligrams of Calcium per day, what should you consume to best reach this number? Here are top 10 Calcium rich foods that you need for a boost!

Milk

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    Though there has been some doubt cast about how good milk is as a source of Calcium due to its high levels of fat and protein. I feel the math speaks for itself One glass of milk contains roughly 300 milligrams of Calcium. Less than half of this amount (131 milligrams) will be lost in the processing of the protein. As such you’ll gain 169 milligrams of Calcium.

    Cheese

      All dairy products are sensational sources of Calcium. One ounce of Cheese contains a staggering 224 milligrams of Calcium. However, like milk, cheese is quite fatty and thus I recommend it be consumed in moderation.

      Cheese is of course, incredibly versatile, if used in conjunction with a meal featuring one or more of the foods on this list, you’ll get a great amount of Calcium quite easily.

      Broccoli 

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        Broccoli is a pretty miraculous vegetable.
        A handful of Broccoli can contain more than 86 milligrams of Calcium. What’s more, surprisingly Broccoli contain more Vitamin C than an Orange , so an increase in Broccoli in your diet is very much recommended.

        Kale

          Like Broccoli, Kale is incredibly nutritious. A 13 grams of cooked Kale will provide you at least 93 of milligrams of Calcium as well as being a fantastic source of Vitamin C and Vitamin K.

          I recommend stir fried Kale and Broccoli as a good, easy, and calcium rich recipe to try.

          Figs

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            Figs

            are a delicious, calcium rich fruit. In fact, 8 dry figs contain as much as 107 milligrams of Calcium, 10% of your daily recommended intake.
            As they are great by themselves, they make an easy, uncomplicated snack. However Fig Jam is also a great source of Calcium.

            Oranges


              Oranges, as you well know are a rich source of Vitamin C, but also, a single orange can contain more than 65 milligrams of Calcium. Like Figs, they are delicious by themselves. However I think they are best enjoyed in a class of (fresh, not from concentrate) orange juice.

              Tofu

                Tofu is most known as a vegetarian meat/protein substitute, however it is also a fantastic and rich source of Calcium. Half a cup of Tofu can contain almost half of your daily recommended Calcium intake. Its important to note that the amount of Calcium in Tofu is dependent on the agent used to prepare the Tofu before packaging and selling. There should be an indication of the levels of Calcium in each packet of Tofu.

                As it is a staple of Vegetarian and Vegan Cooking, it is extremely versatile. It takes the taste of whatever it is cooked with.
                For a calcium and protein rich breakfast, I recommend Tofu Breakfast Tacos

                Almonds 

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                  Almonds are a nutritional powerhouse, containing a healthy amount of protein, Vitamin E, and Potassium. Though they contain fat, the fat contained is monounsaturated fat, which lowers cholesterol levels.
                  One ounce of Almonds contains as much as 75 milligrams of Calcium.

                  Like Figs and Oranges, they can be enjoyed by themselves as a healthy snack.

                  White Beans


                    Raw or cooked, these little beans pack a powerful amount of Calcium. 80 Grams raw, or 200 grams cooked white beans will give you 132 milligrams of Calcium. Also white beans are a great source of fiber, protein, and Iron. Making them a great addition to your diet

                    A delicious recipe using white beans has got to be Ravioli With Tomatoes, White Beans, and Escarole a meal that is quick to prepare, and one that contains 270 milligrams of Calcium per serving.

                    Sardines


                      Sardines, while salty, are an extremely nutritious fish. An ordinary tin or can of Sardines, will be packed with Calcium (for example: 60 grams of Sardines amounts to as much as 351 milligrams of Calcium.
                      But that’s not all, Sardines are also an extremely rich source of Vitamin D, an essential vitamin that is somewhat rare in food.

                      A fancy Sardines recipe comes from Jamie Oliver, Harissa sardines with couscous salad


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                      Last Updated on January 26, 2021

                      Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

                      Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

                      Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

                      What the study found out

                      “I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

                      (applauds)

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                      I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

                      In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

                      And where do you find it? Fruits, nuts and of course, red wine!

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                      Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

                      There are limits, of course

                      But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

                      And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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                      The health benefits of red wine

                      But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

                      Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

                      Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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                      Be aware of the risks, too

                      Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

                      However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

                      By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

                      Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

                      Featured photo credit: James Palinsad via flickr.com

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