Roasted tofu in a blue bowl on a wooden table.
This mineral is one of the most common minerals. Calcium is associated with keeping bones strong and helps with blood clotting. Calcium is also known to keep heart rhythms normal.
The intake of calcium is easy for most folks, but most of my clients ask me about making sure they are getting enough. Don’t worry, I’m not going to have you toting around a small bag of cheese curds.
Calcium is often pushed by the dairy industry; however, there are many foods that are high in calcium. I was floored when I learned this several years ago. The Office of Women’s Health mentions milk, cheese, yogurt and leafy green vegetables, such as broccoli, kale, and mustard greens.
raw mustard greens
In fact, the Harvard School of Public Health states that leafy greens, beans, nuts, and lentils are high in calcium.
Calcium is not easy for the body to break down, so to help with its absorption, calcium is best taken with vitamin D, a fat-soluble vitamin. According to research by Natasha Khazai: “Calcium is actively absorbed from the small intestine in the presence of vitamin D. Calcium and phosphorus form hydroxyapatite crystals to mineralize and strengthen bones. Thus, a diet containing both optimal vitamin D and calcium is important for the proper mineralization of bone.”
I suggest pairing up calcium with vitamin D. Fortified cereals (not the ones loaded with sugar) and milk are great places to start. Leafy greens with a tahini-based dressing contain both vitamin D and calcium, so make sure to include them in your meals. If you aren’t plant-based, try cheese or yogurt. Tofu, quinoa, and edamame are all high in calcium. One of my favorite fall meals is roasted tofu, sautéed mustard greens, quinoa and sweet potatoes.
With a balanced diet, most plant curious folks, vegans and vegetarians can get enough calcium. This is especially important for folks experiencing pregnancy, menstruation, and menopause. Each stage of life requires different calcium needs. Talk to your doctor about this!
Remember, balancing your calcium intake is something you should discuss with your doctor. This isn’t a prescription.
References:
https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions
https://www.womenshealth.gov/a-z-topics/osteoporosis#references
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
#:~:text=Calcium%20is%20actively%20absorbed%20from,for%20proper%20mineralization%20of%20bone
https://www.uptodate.com/contents/calcium-and-vitamin-d-for-bone-health-beyond-the-basics/print