Calcium is much easier to absorb when we get it from the food, especially from vegetables!
Here are some of calcium rich food and how you can incorporate in your diet:
- Almond: contains more calcium than other nuts. It can be eat as snack (both savory and sweat), and you can also use the powdered/milled almond as an alternative to flour for baking etc. A handful (20-25) of almond contains about 75-80mg of calcium.
- Sesame Seeds: black sesame seeds contain about 60% more of calcium than white one. You can get black sesame seeds at Asian grocery and can use them in same way as white one. Using tahini (sesame paste) is also a great way to take a high quantity of sesame as food. 1/4 cup of white sesame contains about 350mg of calcium
- Broccoli family: broccoli, kale, collard green, bok choy, mustard green are all in same family and a good source of calcium! See below for calcium rich salad idea! 1/2 cup of cooked collard green contains about 190mg and cooked kale 95 mg to just give you the idea..
- Dark leafy Vegetables: other than broccoli family, dark greens such as spinach and turnip green are high in calcium. It is good idea to eat with vitamin C rich food such as lemon based dressing to neutralize the effect of oxalic acid. 1/2 cup of cooked spinach contains about 154mg and 1/2 cup of turnip green is about 132mg
- Seaweed: There are a many kind of seaweeds, and all are quite high in calcium. See below for recipe idea! A cup of kelp contains 135mg of calcium
- Blakstrap Molasses: is rich in a variety of minerals including calcium, magnesium, iron and potassium, also a good source for vitamin B6. Great alternative to sugar. A table spoon of Molasses contains about 180 mg of calcium!
- Soy: soy bean is high in calcium, some soy products such as soy milk is usually fortified with extra calcium. Soy is also a versatile foods from savory to sweat. The best way is using the soy in fermented form such as miso and tempe. 1 cup of fortified soy milk contains 300 – 325mg and 150g of tofu contains 230-350mg of calcium.
- Fish: especially the one you can eat the bones like sardine and salmon. A can of sardine contains about 290mg, salmon contains about 200mg of calcium.
For any of the broccoli family, traditional Japanese side dish/salad, “Goma-ae” (sesame dressing) goes well very well. You can use black sesame seeds and molasess to increase the calcium contents even more!
Other nice recipe using calcium rich foods are Wakame Seaweed Salad. I love the combination of seaweed and Korean Sesame Dressing. You can add different type of seaweed, cucumber, carrot etc to make a wholesome salad! Again, you can use black sesame seeds in this recipe too!