Everyone knows that the food in which there is a lot of calcium is useful for every person. Everyone knows that milk and other milk products have a lot of calcium. But not everyone knows that meat has a lot of calcium. Why a lot of people don’t know that there is a lot of calcium in meat? Because that everyone destroys this calcium when they fry, cook stews or bake meat. In order to not destroy calcium in meat, you need to cook meat in a special way using grills that are recommended on the site https://bestgrill.reviews/tailgate-grills/ that recommends tailgate grills and other grills. Similar grills are heated to such a temperature and have such a shell that such grills do not harm the calcium that is contained in meat. Therefore, calcium is not only in milk products but also in meat that is cooked properly.
We just talked about this topic in our Complete Health Improvement Program (CHIP) class on Bone Health. We talked about highest sources of calcium in plant foods. They are:
Soy milk 300mg (1 cup)
Soybeans 175mg (1 C cooked)
Collard greens 133mg (1/4 C chopped and boiled)
Tofu (set with calcium) 126mg (1/2 cup)
Kale 94mg (1 C chopped and boiled)
Sesame seeds 88mg (1T)
almonds, oranges,rhubarb, baked beans, cabbage broccoli and dates.
We also talked about the importance of Vitamin D and K and resistance exercise for bone strength.
Top 10 Calcium Rich Foods
1) Raw Milk
1 cup: 300 mg (30% DV)
2) Kale (cooked)
1 cup: 245 mg (24% DV)
3) Sardines (with bones)
2 ounces: 217 mg (21% DV)
4) Yogurt or Kefir
6 oz: 300 mg (30% DV)
1 ┬¢ cup cooked: 93 mg (9% DV)
1 cup: 41 mg (4% DV)
1 oz: 224 mg (22% DV)
8) Bok Choy
1 cup:74 mg (7% DV)
1 cup: 82 mg (8% DV)
1 oz: 76 mg (8% DV)
Hello Mohsen Mir,
Highest calcium: that depends on how much you eat and what you eat it with for proper absorption along with side effects of medications and other factors which break down and build up bone.
A google search is quick and simple enough along with many books available in the library.
Yes, sesame seeds are also a good source of calcium along with the ones that come to mind such as Eric mentions, along with sardines and salmon with bones.
If you want the best bang for your buck, a registered dietitian is a great source. You might even find some seminars to attend in your neighborhood at a health and wellness center.
Natalie aka NAPS 2 B Fit.