Thursday, September 4, 2014

5 Dynamite Ways to Eat More Calcium Rich Foods Today

Everyone knows that calcium helps build and maintain strong bones. That's why it seems strange that 75% of Americans are calcium deficient, even though many men, women, and children eat dairy, fish, and stuff that's known to contain calcium. See link. advisory about calcium deficiency

and read the Surgeon General's Report on Bone Health and Osteoporosis

Without further ado, here are ideas to help you review your "food and lifestyle" habits and information about plant based foods that contain high levels of calcium. 

Remember... photo

Here's My List...

5 Dynamite Ways to Eat More Calcium Rich Foods Today

1. Stop eating processed foods and don't fool yourself by thinking vitamins and other supplements can make up for nutrient deficient meals. Most processed foods, whether served at home or in fast food restaurants, are highly salted, overly sweetened, and contain empty calories that leave you robbed of nourishment. 

2. Drink plenty of water as it helps your body stay hydrated and absorb minerals like calcium. A recent study shows that mineral waters containing calcium are recommended as a supplemental source of calcium to achieve optimal calcium requirements, especially in aged people with lactose intolerance. 

Here's the link Mineral Water and Calcium

3. Learn which plant based foods are high in calcium. Specific examples appear below in point number 4. Take note that they are plant-based and do not contain cholesterol like animal sources do. If possible, eat 5-7 servings of vegetables and 2-3 servings of fruit each day. As long as you don't add fats (including more than a handful of nuts and seeds or more than 1 tablespoon of salad dressing at each meal), creamy sauces, cake, cookies, and other processed snack foods, you'll probably never have to watch calories either. Whole foods that are plant based (WFPB) are simple to prepare and include fresh veggies of every kind, whole grains, legumes, nuts, seeds, berries and all other fruits. 

4. Select and prepare high-calcium leafy greens like collard greens, kale, Chinese/Napa cabbage, and broccoli. Other powerhouses of calcium are almonds, asparagus, blackstrap molasses, carob, figs, filberts, kelp, mustard greens, oats, prunes, sesame seeds, tempeh, calcium-set tofu, turnip greens,  and watercress. In fact, the link below shows why watercress is the most nutritious green leafy vegetable available today.

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Learn why watercress is so good for you at this link

4. Do weight bearing exercise to help maintain or build bone mass. Exercise keeps you limber and your bones strong, two components of a happy, healthy life. Even low-impact exercise like swimming, yoga, or Tai Chi improves your mood and works to keep your skeletal muscles and bones in shape.  Exercise may even encourage you to eat more healthfully. It's preferable to prevent rather than cure what can be a debilitating condition. Speak with your health care providers to gather information. 

Here are a few parting thoughts. Don't put this off; start today!  Move forward, because every action adds up. Think positively, and make the next right choice about what, where, and how well you eat.

Want to know if calcium supplements are healthy? Read this research about calcium supplement dangers.

Updated 6/21/18

The quotation for today is:

“My philosophy is to cook food that is balanced and healthy, using seasonal ingredients. I’m interested in osteoporosis because it affects one woman in three and one man in five (over the age of 50). There is a link between osteoporosis and nutrition because food that is rich in calcium and vitamin D can strengthen the bones. Bone App├ętit.”

Philipe Chevrier, master chef

This post appears at Healthy Vegan Fridays 62

This post appears on Real Food Fridays Look for Calcium, Vital to Health

This post appears at “Healthy, Happy, Green Natural Party” Blog Hop!

Here's a link: 5 Dynamite Ways to Eat Calcium-Rich Foods

This post appears on Fitness Friday

This post appears on “Plant-based Potluck Party” Link Up! # 24

This post appears on Natural Family Friday Link Up

This post appears on Natural Family Friday-11 7 14


  1. Thanks for all your great tips on how to get more calcium in your diet which is very important to stay healthy. Thanks for sharing on Real Food Fridays.

    1. Thanks +Marla Gates. I like the other posts on Real Food Fridays. Hope my readers will check them out.

  2. Hi Nancy,
    I love fruits, leafy vegetables, whole grains and legumes but I am often worried about whether I am getting enough calcium in my plant-based diet. I am so delighted that you shared the top plant-based sources of calcium including watercress. That was an important reminder because I love watercress but I don't eat enough of it. I often forget to include it in my salads. Thank you for sharing this important information with us at the Healthy, Happy, Green and Natural Party Blog Hop.

  3. Such great tips to get more calcium in - I love that they are easy to incorporate into our every day lives. The leafy greens are so tasty - what a great thing to do for the body!
    Thanks os much for sharing this at Healthy Vegan Fridays - I;m pinning this =)

    1. Thanks Kim. Loved seeing all the fabulous recipes at Healthy Vegan Fridays. Wishing you a great weekend. Nancy A.


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