Wednesday, March 21, 2012

Raw Ingredients High in Calcium

Calcium is an important mineral to be included in our diet for strong bones and teeth. When we say calcium, we directly  associate it with the consumption of cow’s milk, but how can vegans get the calcium from?
For you to know more on how we can get calcium by consuming raw food, below is a list of raw ingredients which offers you healthy sources of foods high in calcium.
1- Sesame Seeds:
Sesame seeds
White little seed-wonders are very high in calcium, as well as other important vitamins and minerals.
Raw sesame seeds possess almost 1000 mg of calcium per 100g serving. Tahini butter, a popular sesame seed-based nut butter has 426mg per 100g serving. 
Sesame milk is also high in calcium and other vitamins and minerals.
2- Chia Seeds:
Chia Seeds
Chia seeds are very high in calcium (as well as the beneficial Omega 3 & 6 fatty acids needed for health). A 3.5 ounce serving can provide about 631mg of calcium. Click here for more Chia seeds benefits.
Serve yourself some Energetic Raw Breakfast every now and then :-)  

3- Dark Leafy Green:
From greens to spinach to kale, getting our calcium from dark green leafy vegetables is a an excellent health choice. Spinach ranks very high in calcium, with 291 grams of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral. Kale ranks in with 139mg of calcium and the spicy mustard green has 103mg of calcium per 100g serving.
A green smoothies maybe?
 4- Flax Seeds:
Flax Seeds
Not only high in calcium (256mg per 100g serving), flax seeds are also rich in omega-3 fats. Make sure to use ground or whole flax seeds, as the refined flaxseed oil loses its calcium levels during processing. Flax seeds are also a great way to improve your intestinal health.
It is a reason why I have been adding lots of flax seeds in my fruity smoothies!  
5- Quinoa:
A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium, not to mention a high amount of potassium, zinc and protein. (Quinoa must be cooked can not be eaten Raw)

6- Molasses:
High in multiple vitamins and minerals, one tablespoon of this thick dark molasses will give you 172 mg of your daily calcium needs. Try it in your Lebanese Fattoush  By Cook and Eat Lebanese

7- Orange: 

Freshly Squeezed Orange Juice
One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin c, which will significantly improve the amount of calcium your body absorbs. Besides vitamin c and calcium, oranges are also a great source for potassium, vitamin A and beta carotene.

8- Beans:
Many common beans are high in calcium. Winged beans possess 442mg of calcium per 100g serving. Many white beans are very high in calcium. Most white beans have approximately 175mg of calcium per serving. Navy beans are also a great source of calcium, with 127 mg per cup. These beans make an excellent soup base, when our bones most need the support of calcium.  

9- Broccoli:
One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of Vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, folate and dietary fiber.  

10- Dried Fruits & Nuts:
Dried Fruits & Nuts
Many dried fruits are high in calcium. In fact, eating five dried figs per day gives you 135 mg of calcium. Almonds are also extremely high in calcium. Raw, or ground into nut butter, almonds hold 266mg of calcium per 100g.
It is a reason why I am adding most of these in my Smoothies
11- Dried Herbs:
Dried Herbs
Who would have thought that adding dried herbs to your dishes would increase your calcium intake? Dried savory spice holds a whopping 2132mg of calcium per 100g serving. Other dried herbs that are calcium rich include dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary.
Now you have a perfect reason to add Raw Ingredients to your diet! Get more Calcium!

PS: some of the information are gathered from the internet, some pictures too 

1 comment:

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