These foods may not be the first to come to mind when you think of calcium, but these five foods are some of Dr. Melissa's favourite foods rich in calcium.
Calcium is important for healthy bones, teeth and muscle strength. Many people believe that dairy is the only calcium-rich food but it’s not true. If you’re lactose-intolerant and are struggling to find ways to increase calcium in your diet, try some of the foods below:
1. Figs
One of my favourite fruits! It is the deliciously sweet fruit that just keeps on giving, a great source of fibre, potassium, magnesium and calcium. Also a great aid if you suffer from high blood pressure! These are best had fresh, For the most antioxidants, choose fully ripened figs.
2. Broccoli
Has double the amount of vitamin C as an orange, and can also have a positive effect on your health, lowering your risk of bowel or colon cancer.
3. Kale
As well as providing a good source of calcium, Kale is a good source of Vitamin A, C & K.
4. Bok Choy
Also a good source of Vitamin A & C. Bok Choy is highly used in a variety of Asian dishes.
5. Almonds
Almonds are a great source of Vitamin E, protein, potassium and good fats, which also helps lower bad cholesterol. You can also try almond milk, which is especially delicious, just be careful of the sugar content.
Calcium & Vitamin D:
Calcium is important for healthy bones, but without enough Vitamin D in the blood stream, Calcium isn’t absorbed by the bones properly.
A good source of Vitamin D is natural sunlight. In Melbourne, Vitamin D is especially hard to come by, with the sun in hiding for most of the year, but a good Vitamin D3 supplement should help with low levels and help regulate your calcium levels.
For supplementation advice, please see your doctor or for more information please click here.
References:
Vitamin D, Osteoporosis Australia. Available at: http://www.osteoporosis.org.au/vitamin-d
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