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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 March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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