Calcium ?

[garden granny]

Which foods provide lots of calcium? My daughter is nursing her baby and wants to eat calcium rich foods because she does not drink milk.

[Rawkinlocs]

Greens are an excellent source, especially dark green leafies. But here is a nice little list of what foods contain how much calcium that was posted by a member a long while back:

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For anyone concerned or curious about the amount of calcium they or their kids are getting...I found this list & found it interesting & helpful.

http://health.groups.yahoo.com/grou...lk/message/1928

A 100-gram portion of human breast milk (3.5 ounces) contains
33 milligrams of calcium. Human adults need calcium too, but
human adults should not be drinking human breast milk. Let's
compare the amounts of calcium contained in adult foods to
the level of calcium in human breast milk:

Calcium content of foods (per 100-gram portion)
(100 grams equals around 3.5 ounces)

1. Human Breast Milk 33 mg
2. Almonds 234 mg
3. Amaranth 267 mg
4. Apricots (dried) 67 mg
5. Artichokes 51 mg
6. Beans (can: pinto, black) 135 mg
7. Beet greens (cooked) 99 mg
8. Blackeye peas 55 mg
9. Bran 70 mg
10. Broccoli (raw) 48 mg
11. Brussel Sprouts 36 mg
12. Buckwheat 114 mg
13. Cabbage (raw) 49 mg
14. Carrot (raw) 37 mg
15. Cashew nuts 38 mg
16. Cauliflower (cooked) 42 mg
17. Swiss Chard (raw) 88 mg
18. Chickpeas (garbanzos) 150 mg
19. Collards (raw leaves) 250 mg
20. Cress (raw) 81 mg
21. Dandelion greens 187 mg
22. Endive 81 mg
23. Escarole 81 mg
24. Figs (dried) 126 mg
25. Filberts (Hazelnuts) 209 mg
26. Kale (raw leaves) 249 mg
27. Kale (cooked leaves) 187 mg
28. Leeks 52 mg
29. Lettuce (lt. green) 35 mg
30. Lettuce (dark green) 68 mg
31. Molasses (dark-213 cal.) 684 mg
32. Mustard Green (raw) 183 mg
33. Mustard Green (cooked) 138 mg
34. Okra (raw or cooked) 92 mg
35. Olives 61 mg
36. Orange (Florida) 43 mg
37. Parsley 203 mg
38. Peanuts (roasted & salted) 74 mg
39. Peas (boiled) 56 mg
40. Pistachio nuts 131 mg
41. Potato Chips 40 mg
42. Raisins 62 mg
43. Rhubarb (cooked) 78 mg
44. Sauerkraut 36 mg
45. Sesame Seeds 1160 mg
46. Squash (Butternut 40 mg
47. Soybeans 60 mg
48. Sugar (Brown) 85 mg
49. Tofu 128 mg
50. Spinach (raw) 93 mg
51. Sunflower seeds 120 mg
52. Sweet Potatoes (baked) 40 mg
53. Turnips (cooked) 35 mg
54. Turnip Greens (raw) 246 mg
55. Turnip Greens (boiled) 184 mg
56. Water Cress 151 mg

[wyjoz]

I just reat this last night: "Calcium needs are lower when a person eats very little, or no animal protein and when less salt is consumed. The amount of calcium needed to stay in positive balance is as little as 450 mg per day.

Heavy intakes of animal proteins is associated with poor bone health, while plant protein is neautral. Fruits and vegetables provide alkaline elements that neautralize acid generated from the diet, sparing the use of calcium from the bones. Too many acid foods lead to negative calcium balance, whether the acid food is animal protein or grains. Leafy green vegetables also provide vitamin K, which is linked to strong bones. Plentiful sunshine also improves bone strength.

Donaldson, Food and nutrient intake of Hallelujah Diet Plan. Joz

[Crisyn]

That's a helpful list, Rawkinlocs! I would add bok choy and quinoa to it as well.
I am still nursing my twins, and I try to eat lots of sesame seeds, almonds, leafy greens like kale, and quinoa.
One thing to keep in mind is that some of the things on the above list, like spinach, are indeed high in calcium, but they also contain oxalate, which prevents the absorption of calcium by our bodies. It is important to have a wide variety and not try to meet our dietary needs through just one specific food.

[vgloveforlife]

Sesame seeds also contain a component that can take calcium out of the body but soaking them overnight is helpful.

We make sesame milk here by soaking them overnight. In the morning, blend with water and sweetner and then strain the pulp. The milk is good!

Also grinding sesame seeds in a coffee grinder and then mixing with honey and forming into balls, is soooo good! My daughter named them 'fluffballs'

[portiz]

Sesame seeds also contain a component that can take calcium out of the body but soaking them overnight is helpful.

We make sesame milk here by soaking them overnight. In the morning, blend with water and sweetner and then strain the pulp. The milk is good!

Also grinding sesame seeds in a coffee grinder and then mixing with honey and forming into balls, is soooo good! My daughter named them 'fluffballs'

oooohhhh...then you can coat them in melted chocolate and sprinkle them w/cocao....and call it a truffle!!

hmmmm....:)