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

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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 13, 2022

                      10 Cheap And Amazing Honeymoon Ideas

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                      10 Cheap And Amazing Honeymoon Ideas

                      A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                      To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                      1. Camping

                      A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                      2. Staycation

                      You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                      3. Island Getaway

                      People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                      4. Fancy Resort

                      Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                      5. Road Trip

                      The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                      6. Charter a Boat

                      If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                      7. Las Vegas/Atlantic City

                      If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                      8. Themed Retreats

                      There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                      9. Working Honeymoon

                      Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                      10. Festivals, Fairs & Special Events

                      Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                      Featured photo credit: Josue Michel via unsplash.com

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