SOURCES OF CALCIUM
Calcium is the most abundant mineral found in our bodies. It is essential for the expanding movement of our blood vessels, for the contracting movement of our muscles, for encouraging nerve transmissions, for passing flags at the cellular level and emitting hormones.
Indeed, even in this way, under 1% of the aggregate calcium in the body is utilised to bolster these essential metabolic procedures. The calcium levels in our blood are firmly controlled and don't differ with the measure of calcium we consume. 99% of calcium is put away in our bones and teeth, and the body utilises 'bone calcium' as a holding tank, as it were.
Calcium is added to and detracted from bone mass to keep up the right blood levels of calcium. On the off chance that we don't get enough calcium from our diet, then our bodies take the calcium it requirements for different capacities from our bones.
If we consume less than impressive levels of calcium over any period, this will debilitate our bones and prompt osteoporosis, particularly in ladies.
Juicing fruits and vegetables high in calcium is an excellent source of calcium.
When we make juice recipes for sources of calcium we have to concentrate on utilising the fruit and vegetables that are highest in this mineral, however before we directly ahead and do that, we should investigate a few certainties about calcium ingestion and end.
The main thing to note is that the percentage of calcium that we process begins to go down as we increase the sum we take in on a per-sitting premise. 500mg and under per serving is the ideal approach. With fresh juice, we are unrealistic to go over these measurements. The RDA for calcium is 1000mg.
Eating and drinking! Fruits and vegetables can be excellent sources of calcium and lessen the measure of calcium loss from the body. The alkalizing impact of fruits and vegetables produce bicarbonate, which is clinically appeared to cutoff calcium discharge.
Believe it or not, there are many great vegetable sources of calcium. These vegetables make great sources of calcium for vegans or anyone looking to get more calcium in their body. Calcium is an important mineral for all of us, but women must get enough calcium in their diet.
Some vegetables contain calcium, but they also carry certain compounds that lower the availability of this calcium. We need to focus on the vegetables that are high in calcium, and also provide this mineral in an available form that is ready for absorption by our body.
Before you can fully understand how calcium works in the body, you need to understand what oxalic acid is and how it interferes with the absorption of calcium.
Oxalic acid: what it is and how it interferes with calcium
Oxalic acid is a compound found in many foods and is also present in vegetables and fruits. This chemical in smaller amounts does not pose much of a problem in regards to the absorption of calcium. It is when oxalic acid is found in moderate to high quantities that it can reasonably interfere with the absorption of calcium, and other minerals in our body.
The reason for this is that oxalic acid binds with calcium to form calcium oxalate, which is insoluble and not absorbed by the body. This is the reason why spinach, which is known to be high in this vital mineral is not a good source of calcium for our bodies.
Of the 99 milligrams of calcium present in spinach per 100 grams of the vegetable, it is reasoned that only %5 of this, if any may be absorbed by our bodies.
This makes spinach along with quite a few other vegetables that contain calcium, a negligible source of this mineral. This bound up calcium either finds a home in the kidneys or is flushed from the body through urine. Either way, the mineral is lost and is not available for absorption by the body.
There is a debate about whether this binding contributes to the formation of kidney stones, as 80% of all kidney stones are made of calcium oxalate. Research has not quite determined if the restriction of oxalic acid from food sources helps to prevent the formation of calcium oxalate stones.
The reason for this is that only 10-15% of the oxalate found in the urine of individuals who form calcium oxalate stones have been accounted for as coming from dietary sources.
Drinking enough fluids can help to flush calcium oxalate crystals from the kidneys, so it would logically follow that taking in oxalic acid in the form of a liquid such as a juice would help to make negligible the amount of it that might form.
So oxalic corrosive is a natural plant substance that we have to dodge in the event that we need to concentrate on calcium consumption.
It is found in spinach, collard greens and sweet potatoes. So even though these vegetables are a reasonable wellspring of calcium which they are, they are not a great choice all the same. So concentrate on the fact that when spinach is consumed with milk; for instance, it lessens the measure of calcium we retain.
So we can see that we have an ingestion advantage because of the fact we are utilising fruits and vegetables for our calcium source, giving we stay away from those rich in oxalic corrosive.
So now we know what to avoid and why here is a list of the top vegetable non-dairy sources of calcium to consume
Topping this list at #1 is the mighty turnip green! While the turnip root itself is the more commonly known part of this vegetable, it's only one of the usable parts associated with turnips.
The leaves of the plant, which are usually called the turnip greens are chocked full of goodies including vitamin k, vitamin a, vitamin c, vitamin e, vitamin b6, folate, manganese, copper, iron, magnesium, potassium, and of course calcium!
Logically known as brassica Rapa, belonging to the Cruciferae family, and a cousin to other vegetables such as kale, collards, cabbage, and broccoli, this vegetable contains a whopping 190 mg of calcium per 100g.
One cup of sliced turnip greens weighs about 55 grams and will provide you with 104 mg of this precious mineral. The low amount of oxalic acid associated with turnip greens and the high amount of calcium available in them makes them a natural number one pick!
Coming in at the number two spot is arugula. This leafy green is a little less common and may not be a vegetable you are familiar with.
Arugula (eruca sativa) originated in the Mediterranean region, is also commonly known as rocket, and is part of the Brassicaceae family. Arugula has a rich, peppery, sharp taste and is widely used in salads.
Arugula is mentioned the time and again as a good source of vitamin c. Arugula contains 15mg of vitamin c per every 100g. While it is an adequate source of vitamin c, many other vegetables are much better sources.
The recommended daily dose of vitamin c for an adult is anywhere between 63mg's and 75mg's. It would take 25 cups of chopped arugula to achieve 75mg's of vitamin c. While it is still a source of this vitamin, I would definitely not depend upon it as a primary source or even anything close to it.
All things considered, arugula like many other leafy greens are rich in many vitamins, minerals and phytonutrients. A portion of these includes vitamin a, folate, vitamin k, potassium, magnesium, manganese, iron, copper, many b vitamins in moderate to smaller amounts, chlorophyll, many powerful phytonutrients, and last but not least calcium!
One cup of chopped arugula weighs only around 20 grams and contains 32 mg of calcium. Arugula is one of many vegetables high in calcium and low in oxalic acid. This makes it another tremendous available source of this mineral.
Arugula works a treat in salads and makes for a unique component in a juice recipe. If you decide to try arugula in a juice, I strongly recommend that you start with a small amount of it! It's got quite a flavour if you're not accustomed to it.
This leafy green vegetable takes the third spot on this list. It was a close toss-up between kale and arugula, but because kale has a bit less calcium per 100g of the vegetable, I went with kale as my third choice.
The fact of the matter is that while kale has a bit less calcium per 100g, it will probably be easier to eat or enjoy in a juice as it doesn't have quite as powerful of a flavour as arugula.
Kale or borecole, as it is also known belongs to the cabbage family, yet differs as the leaves do not form a head. This member of the species Brassica oleracea or cruciferous vegetable finds itself among other vegetables such as cauliflower, broccoli, savoy, and brussels sprouts.
In spite of the fact that kale is not as widely known as spinach is for its chlorophyll content, it is a good source of this element. You might want to read about the health benefits of chlorophyll; they are many!
Kale, like other members of the brassica oleracea family also contains sulforaphane and indole carbinole 3, which are both potent anti-cancer chemicals.
Kale includes many vitamins, minerals as well as other nutrients. Among this kale is high in vitamin a beta carotene, lutein, zeaxanthin, vitamin c, and vitamin k.
Kale is also a moderate to low source of potassium, iron, magnesium, phosphorus, and is, of course, a great source of calcium!
One cup of sliced kale weighs 67 grams and contains 90mg of calcium. The vast majority of this calcium is available for absorption by our body as kale is low in oxalates.
#4. Bok choy
Less commonly known as pak choi, this vegetable is related to the turnip and is scientifically named brassica Rapa Chinensis. This "Chinese cabbage" is another one of quite a few vegetables high in calcium and also low in oxalic acid. This makes it another great vegetable to get your calcium from!
Bok choy like kale is a cruciferous vegetable, which all have potent anti-cancer benefits. Additionally, on its list of health benefits, bok choy is a good source of vitamin a, vitamin c, and vitamin k. It is a moderate source of folate and vitamin b6.
Among its mineral content bok choy is a moderate to low source of magnesium, potassium, iron, and is, of course, a great source of calcium!
One cup of shredded bok choy weighs about 70 grams and contains 74mg of calcium.
#5. Broccoli raab
Otherwise called broccoli rabe or rapini, this lesser-known green comes in as number 5. Even though this vegetable has broccoli in its name, it is not related to broccoli, but is a descendant of wild herbs and more closely related to the turnip. Broccoli raab is a source of phytonutrients that fight cancer, vitamin a, vitamin c, vitamin k, as well as the minerals potassium, iron, magnesium, and of course we wouldn't leave out calcium!
One cup of chopped broccoli raab weighing 40 grams contains 43mg of calcium. This vegetable is also low in oxalic acid, making it another great way of getting calcium into your diet!
Experimentally coined brassica juncea, this vegetable is more pungent in flavour than many other greens. The specific type of mustard green in the image to the right is the curly variety of this vegetable and has a horseradish like a flavour. Different varieties are peppery in taste, and some are said even to be comparable to the heat of jalapeno pepper.
Mustard greens are a good source of vitamin k, vitamin a, vitamin c, vitamin e, and are a moderate source of folate, manganese, and potassium. It is a lower source of many other b vitamins as well as minerals. It is of course also a great source of our superstar mineral in question, calcium!
One cup of chopped mustard greens weighing 56g contains 54mg of calcium. It's also another vegetable that is low in oxalic acid, making it an absorbable source of calcium.
This vegetable is also known as lady's finger, or gumbo is scientifically named Abelmoschus esculentus.
The health benefits of okra, like many of the other vegetables on this list, are many. Okra is not only loaded full of antioxidants, but it is also a source of vitamin c, folate, potassium, and of course, is a good source of calcium!
One cup of okra weighing 100g contains 81mg of the mineral calcium. Okra is also lower in oxalic acid, making it an excellent choice for getting more calcium into your diet.