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Monday 19 February 2018
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Get Your Daily Calcium Intake…from Broccoli?

Get Your Daily Calcium Intake…from Broccoli?

When people think calcium, they think milk, cheese and other dairy products. Did you know that calcium is in other healthy foods like fruits and vegetables? Some of these foods actually contains more calcium and your body even absorbs it better…yes, like in broccoli. Your body absorbs 61% of the calcium from broccoli as opposed to milk, which only absorbs 32%.1

Before we list these calcium rich foods, let explain what calcium is and the benefits it has for your body.

Scientifically, calcium is the chemical element with the symbol Ca and atomic number 20. It has an atomic mass of 40.078 amu. Calcium is a soft gray alkaline earth metal, and is the fifth-most-abundant element by mass in the Earth’s crust (Wikipedia). Not only does it make up a large portion of the earth’s crust, it does for the body as well. It is a necessary mineral for living creatures to survive.

Nutritionally, calcium is used throughout your body in many ways including forming, strengthening, and maintaining bones and teeth (especially for later in life), maintain a healthy weight, clot your blood, contacting muscles, maintain a normal heartbeat, just to name a few.

Calcium is used in so many ways throughout the body. It is necessary for contracting muscles, forming and strengthening bones and teeth, conducting nerve impulses throughout the body, clotting blood, maintaining a normal heartbeat, as well as other important processes.

List of Healthy Foods that contain calcium

  CALCIUM CALORIES
NUTS (1 oz)    
Sesame Seeds 273 160
Almonds 74 161
Brazil Nuts 49 184
Soy Nuts 40 126
Hazelnuts 35 181
     
VEGETABLES & FRUITS (1 cup)    
Collard Greens, Cooked 266 49
Spinach, Cooked 245 41
Blackeye Peas, cooked 211 160
Turnip Greens, cooked 197 29
Beet, greens, cooked 164 39
Cabbage, chinese 158 20
Dandelion, greens, cooked 147 35
Okra, cooked 123 36
Rhubarb, Raw 105 26
Kale, cooked 94 36
Prickly Pears 84 61
Broccoli, Raw 43 30
Watercress, raw 41 4
Beans, cooked 41 34
Spinach, Raw 30 7
     
BEANS & LEGUEMES (1 cup)    
Soybeans, greens, cooked 261 254
White Beans 131 254
Soybeans, mature, steamed 56 76
     
MEATS/SEAFOODS (3 oz)    
Sardines 321 174
Salmon, Pink 233 114
Chicken 158 204
Tofu, firm, prepared with nigarib 147 75
Shrimp, chopped 122 84
Ocean Perch 115 102
     
GRAINS/CEREALS/OTHER    
General Mills Wholegrain Total (3/4 cup) 1000 100
Molasses, blackstrap, 1 Tbsp 172 47
     
MILK (8 oz)/CHEESES (1 oz)/YOGURT (8 oz)  
Yogurt, plain, skim 452 137
Parmesan 311 74
Milk, fat free 306 86
Milk, low fat 290 102
Milk, whole 276 146
Yogurt, plain 275 138
Swiss 269 50
Provolone 212 98
Mozzarella 141 84

Nutrient values from Self Nutrition Data

1. Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet

Did we forget any calcium rich foods? Share your thoughts and comments below!