What you didn't know about calcium!
What is it important for?
- Bones and teeth
- Required for muscle contraction
- Blood pressure regulation
- Nerve transmission
- Involved in blood clotting
- Aids the cell membrane control the movement of substances in and out of its cell
- Maintenance of blood pH and electrolyte balance
- Muscle contraction and function
- Regulation of hormone release
- Cell division regulation
- Involved in heart beat regulation
Did you know…...?
Calcium makes up between 1-2% of an adult’s body weight!
So how can we include it in our daily diet?
Many non-dairy foods are rich in calcium; so you can be dairy- free and still get plenty into your diet!
- Dark green leafy vegetables including kale, collard leaves, parsley, watercress, broccoli ( spinach though rich in calcium, contains oxalates which reduces its absorption)
- Beans; soy beans
- Seeds and nuts; almonds , Brazil nuts, walnuts, sesame seeds, sunflower seeds
- Wholegrains; buckwheat
- Sardines (with bones) tinned wild salmon ( with bones!), tofu
- Dairy; goats milk, cow’s milk, cottage cheese, yoghurt, cheese
An easy calcium rich recipe idea...............
Crispy Kale Chips
Wash and chop kale removing the really thick stems,
Dry the kale properly- gently pat dry a clean tea towel
Melt some coconut oil in a baking tray and coat the kale
Add a sprinkle of Himalayan rock salt or sea salt, pepper, crushed almonds, sesame seeds and nutritional yeast flakes
Put in oven on a very low heat ( approx 70 degrees)
Keep checking the kale and take out the crispy bits so they don’t burn
Crispy kale chips can be made in a dehydrator instead of the oven.
My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics
If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582
If you are interested in receiving recipe inspiration, top tips and the latest nutrition news, sign up to my newsletter at and like my Facebook page at https://www.facebook.com/marcellerosenutrition/
You can also join my free Facebook Group- Fuss-Free Healthy Eating https://www.facebook.com/groups/FussFreeHealthyEating/