Tuesday, 7 August 2012

Good plant calcium sources

Here are some great plant calcium sources. We aim to fit in at least 3 from this list each day.


Greens
kale, broccoli, okra, watercress, bok choi, turnip,chinese mustard greens, spring greens, parsley

Almonds & almond butter

Figs (dried)

Sesame seeds & tahini

Beans
soy, pinto, haricot (navy), white, black (turtle), chickpeas, baked beans

Seaweed

Fortified nondairy milks & yoghurt

Oranges
you can also get fortified orange juice

Apricots

Blackstrap molasses

White plain flour & white flour products

About Calcium:

+ Calcium is essential for building strong bones, but it is also needed for other functions such as blood clotting and  muscle relaxation.
+ Some foods, such as protein, sodium and grains cause calcium to be lost from the body so with calcium it is all about balance.
+ Calcium needs other vitamins and minerals to be absorbed properly and do its work, particularly vitamins D and K, and potassium.
+ Calcium is best absorbed when you eat small amounts several times a day.
+ Take plenty of exercise as this helps to build bones and retain calcium levels. If you do your exercise outside you also make Vitamin D (from the sun).

Sources of Vitamin D
Exposure to sunlight so your body can make its own supply
Fortified products such as cereals, milks and yoghurt

Sources of Vitamin K
Vegetables: leafy greens, broccoli, cabbage, asparagus, pumpkin, lentils, peas, seaweeds

Sources of Potassium
Avocado, mushrooms, potatoes, strawberries, tomatoes, green beans, bananas, flax

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