Calcium Overview
Calcium is found in plant and animal foods. It is the most abundant mineral found in the body. Almost all of the calcium in the body is found in the bones and teeth.
Health Benefits of Calcium
Calcium is essential for strong bones and teeth. It is also necessary for muscle contraction, including a regular heartbeat. Calcium helps control blood pressure and helps prevent colorectal cancer. Calcium is also needed for proper blood clotting, nerve function and lowering cholesterol.
Calcium Deficiency Symptoms
Inadequate intake of calcium can result in osteoporosis. The body requires calcium and when it is deficient, the body will look wherever it can to find the calcium it needs, which is mainly the bones and teeth. The bones and teeth will then lose calcium, leading to osteoporosis. Calcium deficiency can also lead to muscle cramps, arm and leg numbness or tingling, joint pain, slow pulse, heart palpitations, cavities, insomnia or irritability. In children, a calcium deficiency can cause deformed bones, a disease called rickets.
Foods Rich In Calcium
Calcium is found only in both plant and animal foods. PLant sources of calcium include chia seeds, flaxseed, almonds, soybeans, filberts, brazil nuts,collard greens, kale, mustard greens, Great Northern beans, navy beans, tofu and broccoli. Fruits containing calcium include oranges, tangerines, dried apricots, rhubarb, kiwi, strawberries, limes, blackberries, lemons, raspberries, red grapefruit, papaya and guava. Animal sources of calcium include milk, yogurt, cheese and cottage cheese. Blackstrap molasses is also a very good source of calcium.
Calcium Rich Recipes
Breakfast Parfait
2 cups pineapple, canned and chopped
1 cup thawed berries, frozen
1 cup yogurt, low-fat vanilla
1 peeled and sliced banana
1/3 cup raisins
In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.
Cheddar Cauliflower Soup
2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (from 1 medium head)
2 1/2 cups low-fat milk, divided
2 cups water
1 bay leaf
1 teaspoon salt
1/2 teaspoon white or black pepper
3 tablespoons all-purpose flour
1 1/2 cups shredded extra-sharp Cheddar cheese
1 tablespoon lemon juice
Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.
Source: http://www.eatingwell.com/recipe/250010/cheddar-cauliflower-soup/
Fruit Milk Shakes
1 cup milk or water
½ cup non-fat dry (powdered) milk
2 ripe bananas or ⅓ cup orange juice concentrate
½ to 1 tsp vanilla
10-12 large ice cubes
Put all ingredients into a blender. Blend for 30 seconds to 1 minute.
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