Many foods you currently eat are rich sources of calcium. The most noteworthy fruits and vegetables are oranges, apricots, pears, raisins, dates, prunes, dried figs, broccoli, okra, sweet potatoes and most dark green leafy vegetables such as kale, collard greens, dandelion greens and bok choy. Calcium is also significant in Brazil nuts, hazelnuts, chestnuts, filberts, sesame seeds, tahini (sesame seed paste), sunflower seeds and pumpkin seeds. Among fish and seafood, salmon (with bones) (3oz+200mg), sardines, mackerel and flounder are the best sources of calcium. Amaranth, quinoa, oats and barley are also good calcium sources along with beans, peas, soy products, seaweeds, sprouts and blackstrap molasses. And don’t forget herbs. Alfalfa, cayenne, chamomile, kelp, lemongrass, paprika, parsley and peppermint are among the numerous herbs that contain calcium.
Looking to increase your calcium intake with green leafy vegetables but tired of Romaine? Give these a try.
Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.
Chicory has a slightly bitter flavour and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad or when added to soups and pasta sauces.
Collard Greens have a spinach-like flavour and are rich in vitamin A and calcium. They are best if you boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favourite seasoning and enjoy!
Dandelion Greens have a bitter, tangy flavour and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad. They are often found in Spring Mix.
Kale has a slightly bitter, cabbage-like flavour and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard greens have a hot, spicy flavour and are rich in vitamin A, C and calcium. They are delicious eaten raw in salads or in stir-fries and soups.
Spinach has sweet flavour and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads or steamed.
Swiss Chard tastes similar to spinach and is rich in vitamin C, K, and calcium. It is best stir-fried or eaten raw in salads.
