Thursday, June 24, 2010

Dark Green Leafy Vegetables are the best source of calcium

According to this article from the Harvard School of Public Health, one cup of collard greens contains 357 milligrams of calcium, but a cup of milk has 306. Collard greens also are one of the leafy greens with calcium that is more absorbable. (Some greens like spinach contain oxalic acid which interferes with absorption of calcium).

In addition to calcium, Collard greens contain Vitamin K which plays a role with calcium in keeping bones healthy and strong. Three proteins in bone depend upon Vitamin K to function. Collard greens are a member of the cabbage family. The leafy vegetable has been a regular part of American cooking in the South, aka ’soul’ food for decades. (They were also popular with the ancient Greeks and Romans).

Other Calcium-Rich, Non-Dairy Foods

1. Fortified beverages like O.J and soymilk. A six oz. serving of calcium fortified orange juice can provide as much as 20-25 percent of your daily value (DV). An eight oz. cup of soymilk can contain as much as 50 percent of your DV. Make sure to check the labels as different brands can vary in their nutritional content!

My tasty tip: Avoid the brands with added sugars. I always opt for unsweetened soymilk to shave out the hidden calories!

2. Dark Leafy Greens. Turnip greens, kale and spinach pack the greatest calcium punch. Try not to overcook to avoid losing the nutrients.

My tasty tip: Saute it up with some minced garlic. Garlic is loaded with anti-oxidants and anti-viral properties.

3. Salmon — canned, that is. Wild caught salmon is great for all of its omegas but three ounces of canned salmon locks in 18 percent of your DV of calcium. The trick? Eating the bones. The canning process softens them up making them more edible and palatable.

4. Raw broccoli. A half-cup serves up two percent of your DV.

My tasty tip: Dress it up or dip in an organic dressing like vegan tahini and lemon-based Annie’s Naturals Goddess dressing.

5. Tofu. It contains 20 percent of your DV! The versatile meat substitute can be prepared to sate any taste preference.

No comments:

Post a Comment

Related Posts with Thumbnails