Getting enough calcium helps us maintain strong bones and avoid osteoporosis. Over 20 million people in the US have osteoporosis. Calcium has also been found effective in preventing and treating colon cancer, kidney stones, PMS and inflammatory bowel disease. Aside from deteriorating bones, people who are not getting enough calcium often suffer from muscle pain and spasms as well as tingling or numbness in their hands and feet.
How do you know if you're getting enough calcium? Dairy products are the main source of calcium in the North American diet. Three glasses of milk daily would give the average adult about ninety percent of their recommended daily amount. If the milk is 2%, that would add up to about 370 calories.
I don't drink milk (except in my coffee) and I don't see my friends drinking milk. I eat other dairy products which are high in calcium, especially lots of cheese, but this is probably not the healthiest choice of calories on a serious weight loss regiment (in my case I usually eat it with bread and rich slathers of butter). And I can't be smug about pouring milk into my coffee because coffee is actually one substance that depletes calcium reserves in our bodies.
Fortunately there are some great alternatives to dairy products. Topping the list would be spinach, collard greens, sardines, tofu and soya drinks.
Eating four cups of boiled spinach in a day would provide you with 100% of your calcium requirement for only 165 calories. Spinach is so incredibly rich in other nutrients though that you would be getting mega doses on some of the other key nutrients such as Vitamin K; four cups of spinach provides 4,500 percent of daily requirement(!), Vitamin A; at 1,200 percent; folate; 260 percent, iron; 140 percent, vitamin C; 120 percent; dietary fiber; 70 percent, and the rich list of spinach nutritional benefits keeps on going. (Read more here.)
Calcium is not sensitive to cooking. So boiling or frying your spinach until it is complete mush will not cut down on the calcium count.
No one is going to eat four cups of spinach on a daily basis, but the other foods mentioned here also provide an incredible wealth of other nutrients. Dairy products don't stand much of a chance in this competition. It's worth checking out their health benefits and incorporating them more often in your diet. See more about the benefits of collard greens, sardines, tofu and soybeans here.
The photo above is a tofu-based lunch by Blue Lotus.
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