Sources of Calcium
Calcium is one of the most abundant minerals in our body and is mostly found in our bones. It is important for our bone health, especially after menopause in woman, nerve transmissions, muscle contractions and cardiovascular health. The recommended amount to consume a day is approximately 1000mg. A common misconception, that is widely marketed, is that we must have lots of dairy to achieve this. However there are many plant-based foods that are also high in calcium and are easily absorbed by the body. Caffeine, tannins( in tea) phosphates ( in soft drinks) and diets high in protein can inhibit the absorption of calcium, so aim to limit or avoid these.
Sesame seeds are super high scorers of calcium. Sprinkle on salads and I love them over rice dishes. Tahini is the spread made from sesame seeds and is beautiful mixed for salad dressings, in sandwich as spreads and mixed with maple syrup on crackers for a sweet treat for the kiddies.
Soy beans, such as a beautiful bowl of edamame at Japanese or in your tempeh, which we love lightly fried in sesame oil and tamari are high in calcium.
If you want to know the "numbers" below is a table sourced from the USDA but don't fixate over them. Food is nutritious and fun. Include a wide variety of fresh organic plant-based produce and trust in nature:)
Food Source Calcium per 100grams
Brazil Nuts 160mg
Dried figs 162mg
Chia Seeds 631mg
Sesame seeds 975mg
Bok Choy 105mg
Chick peas 105mg