Calcium, a mineral that is often generalized and ignored in the average diet, is a vital element that can improve the quality of your health! We are talking about better bone structure, a properly functioning heart, muscles and nerves, and most importantly, the prevention against cancer, diabetes, weight gain, and high blood pressure. To all my ladies out there, problems like PMS and a hormonal unbalance can be solved with healthy calcium levels. So please, pull up a chair, sit back, relax, and enlighten yourself with the following life-changing list presented to you by the Energy Zone Wellness Center.
- Chia seeds, despite their small appearance, are a major plant source of calcium. Approximately, one ounce or two tablespoons of these seeds can provide 179 mg of calcium. Chia seeds also contain boron, which promotes healthy bones and muscles as well as the metabolization of phosphorus, magnesium, and (believe it or not) calcium.
- Not all heroes wear capes, some are just nutritional like a cup of enriched soy milk… One cup of soy milk contains an equivalent amount of calcium as cow’s milk and should be consumed because it is absolutely vital to choose a product enriched with calcium carbonate. Additionally, soy milk is rich in vitamin D and contains less saturated fat than whole milk with lactose.
- Almonds, as tasty as they are, apparently have much more nutritional value than just satisfying your taste buds one bite at a time. Just one cup of almonds contains 385 mg of calcium, which is just about one-third of the recommended amount per day! However, it is important to acknowledge that this serving contains 838 calories and almost 72 grams of fat. While fat is mostly curative and monounsaturated, the amount of calories is still high, therefore the intake of these nuts should be limited. It seemed too good to be true, but they can still be enjoyed in small portions, such as a quarter cup per serving instead.
- Dried figs are the holy grail of improving calcium levels in the body. One cup of this product provides 241 mg of calcium while delivering a sweet taste and enriching your body with fiber and antioxidants. Why yes, that is angelic music playing in the background. Try eating them as a midday snack or incorporate them into foods you love to add the sweetness you crave!
- Sunflower seeds, the high-maintenance snack that we all love, contain 109 mg of calcium per cup. These seeds are highly rich in magnesium, which balances the input of calcium in the body and regulates the condition of nerves and muscles. Also, the kernels of sunflower seeds contain vitamin E and copper. When combined, the two coexisting nutrients can contribute to the flexibility of bones and the prevention of malnourishment of the skeletal system. However, it is also important to keep in mind the large amount of added salt found in sunflower seeds, which can, unfortunately, deplete the calcium levels in the body. For optimal health benefits, you should consider choosing raw, unsalted seeds.
- When your body cries for calcium, sesame seeds are yet another miracle worker for giving your body the daily nutrients it needs. Yes, these teeny-tiny seeds that appear in your salad and bagels from time-to-time are actually immensely beneficial! Just one tablespoon of sesame seeds can add 88 mg of calcium to the human diet. Ground sesame, the way it is usually presented, is very useful to add in salads other dishes, thereby it is better absorbed by your body.
- The mini trees that appeared on your plate as a child and haunted your taste buds since then, also known as broccoli, are crucial for building up calcium levels. Just one cup of frozen broccoli contains 87 mg of calcium. Not too scary now, is it? What’s even more miraculous about broccoli is that according to the National Cancer Institute in the United States, a diet rich in broccoli and other members of the cruciferous family may be associated with a reduced risk in cancer. Spread the word!
- Last, but never least, oranges and orange juice are absolutely phenomenal when it comes to improving calcium levels in your diet. It is seldom known that one large orange does not just let you feel like you are relaxing on a Floridian beach, but it also contains 74 mg of calcium to add to your system. Also, one glass of orange juice enriched with calcium contains 300 mg of calcium. “Orange” you glad you know this now? 😉