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
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