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http://www.globalhealingcenter.com/natural-health/10-fruits-rich-in-calcium/

10 Fruits Rich in Calcium - January 16, 2013

As you're likely aware, calcium is an absolutely essential mineral that helps support development of healthy teeth, bones, muscles, and much more. Calcium plays an integral role in the secretion of a number of hormones and enzymes that are vital for your body function efficiently. As such, it's important to get adequate calcium; dietary is best but supplementation may also be necessary for many people. Research has repeatedly discovered relationships between calcium deficiency and serious illness such as osteoporosis. Getting enough calcium is a goal everyone needs to be consciously working to achieve.

If you're trying to adopt (or already have adopted) vegan or vegetarian dietary habits then you may be looking for alternatives to the dairy and meat products that are often mistakenly considered to be the only food sources of calcium available. We're all aware that fresh organic fruits provide many beneficial nutrients but you may be surprised to learn that, for a number of fruits, calcium is one ofthose nutrients.

Why Do We Need Calcium?

Calcium is frequently associated with healthy skeletal health and that association is accurate. However, calcium is needed by the body for much more and calcium

 deficiency can cause more problems than weak bones and teeth.

Research has established that a low dietary intake of calcium is a risk factor for developing high blood pressure. Conversely, increased dietary calcium intakehas been shown to help lower blood pressure in persons with hypertension. [1]

Oddly enough, the Department of Chemical Pathology at Dumfries and Galloway District Hospital in the United Kingdom has published information that shows calcium deficiency to be a cause of rickets. [2]

10 Fruits High in Calcium

Making conscious eating decisions is important if you're going to meet your daily

nutritional requirements, it won't happen by accident. With this comes a thin line between routinely getting the nutrients you need, without it being too routine. If you're eating the same thing every single day, you're going to get bored. Here are ten delicious fruits you can alternate between are great sources of calcium,not to mention other nutrients!

1. Oranges and Tangerines

Loaded with 43 mg of the recommended 1,000 to 2,000 mg daily intake for the average person, oranges and tangerines also contain a powerful dose of vitamin C and that makes them an excellent choice.

2. Dried Apricots

As if their delicious taste wasn't enough, dried apricots contain 5mg of calcium in a 100g serving. A perfect choice for everyone, but especially hikers, bikers,and campers.

3. Kiwi

This tropical fruit looks rejuvenating because it is. Kiwi provides 34 mg of calcium per 100g serving. To put that into perspective, a single cup contains 60 mg.

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4. Dates

Dates are a tasty treat and each date contains around 15 mg of calcium.

5. Dried Figs

Dried figs may be the best fruit source of calcium there is? At 241 mg of calcium per cup and 13 mg per each individual fig, on average, a small serving of dried figs can go a long way in achieving the goal of adequate calcium intake.

6. Rhubarb

A New York court decided in 1947 that rhubarb, then labeled a vegetable, could be considered a fruit. Despite the identity crisis, what's solid is rhubarb as a calcium source, containing 348 mg of calcium in a single cup.

7. Prickly Pears

An exotic treat, prickly pears, also known as red tunas, contain 58 mg of calcium per each pear.

8. Prunes

In addition to aiding the colon, prunes (specifically dried prunes) can offer up 75 mg of calcium in a single cup.

9. Mulberries

Mulberries are not sold in many grocery stores and can be hard to find. It's a shame too, they contain up to 55 mg calcium in 1 cup. If you can find them, try them, they're great!

10. Kumquats

Kumquats have a rich flavor, are high in vitamins A and C, and contain up to 12mg of calcium. These little power pellets can be a great boost.

Getting Enough Calcium is Essential

Increasing your fruit and vegetable intake positively impacts your bone health by providing the micronutrients and antioxidants that are absolutely essential to promote healthy bone formation and good health. Develop a healthy rotation habitually enjoying the fruits on this list, organic when possible, and not only will you experience the benefits of getting enough calcium, but also the other health benefits that accompany a diet rich in fresh fruits

-Dr. Edward F. Group III, DC, ND, DACBN, DABFM

References:

1.Pörsti I, Mäkynen H. Dietary calcium intake: effects on central blood pressure control. Semin Nephrol. 1995 Nov;15(6):550-63. Review.2.Ramasamy I. Inherited disorders of calcium homeostasis. Clin Chim Acta. 2008 Aug;394(1-2):22-41. doi: 10.1016/j.cca.2008.04.011. Epub 2008 Apr 22. Review.

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5 Vegan Calcium Sources - January 28, 2013

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People who are beginning to implement more vegan foods into their diet are usually concerned with the nutritional give-and-take that happens when you exclude certain types of food. Specifically, when it comes to cutting out dairy, most people are concerned with how that will affect their calcium intake. The good news is that vegan sources of calcium certainly do exist and, whereas dairy products may offer calcium in spite of other health concerns (fat content, hormones, production methods), most vegan sources of calcium have few, if any downsides and contain a large volume of other essential vitamins and nutrients that makes your body happy.

As a side thought, it needs to be said that this information isn't just for vegans. It's been reported that over 75 percent of Americans are actually deficient in calcium. This is a problem that has serious consequences and will continue to have serious consequences. Did you know that within the next decade the surgeon general has projected that half the population over age 50 is going to be at risk for osteoporotic fractures?. Hello! America has a nutrition problem and that includes calcium, don't be one of the statistics!

Here are five sources of calcium that are friendly to all, including vegans. Even if you're not vegan, making a conscious effort to include these foods on your plate can make a serious difference in your calcium intake and probably even get you higher than persons who consume dairy (with an added bonus of vitamins C, K,and a truckload of minerals):

1. Kale

In addition to being a great food-based protector against radiation, kale also happens to offer up 180 mg of calcium per cup. Creighton University in Omaha Nebraska analyzed the calcium absorption in women who drank milk and compared it towomen who consumed kale. The women who consumed kale had higher calcium levels than the milk drinking group and researchers advised of the excellent absorbability of calcium from kale. [1]

2. Collard Greens

Collard greens pack a very strong calcium punch, with 1 cup alone containing 350 mg. With the established recommended intake between 1,000 and 2,000 mg daily fo

r an average person, it only takes a relatively small serving of collard greensand other vegan alternatives to meet this criteria. Research has suggested thatthe bitter taste of some vegetables, like collard greens, is an indication of high calcium content and some animals can pick up on this. In fact, when given the choice between a low calcium vegetable like broccoli, and a high calcium vegetable like collard greens, calcium deprived mice and rats will choose the collardgreens. [2]

3. Almond Butter

If the bitter taste of collard greens leaves you unfulfilled, perhaps almond butter will be your answer. In addition to its great taste and raw quality (when purchased in its raw form) just 2 small tablespoons of almond button contains 86 m

g of calcium. Almond butter also provides an alternative, not just for vegans, but persons with food allergies to tree nuts, including peanuts. And actually, it's a better option. When compared to sunflower seed or peanut butter, almond butter has significantly more fiber, calcium, and potassium. [3]

4. Figs

Considered to be a treat by many and actually used historically in dessert-styled candy and pastry dishes, figs contain 120 mg of calcium within only ½ cup. If you have not yet tried figs, you are missing out on a nutrient-loaded and energy d

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ense powerhouse of a food!

5. Blackstrap Molasses

Blackstrap molasses can be really handy as a calcium rich ingredient for a number of savory recipes, including baked beans and this awesome granola. Two tablespoons of this black gold hold 400mg of calcium!

Adequate levels of calcium help your body properly develop your teeth and bones¼ everyone knows this. But, calcium is also involved with brain and cardiovascularhealth. It's relatively simple to enhance your diet with all-natural, vegan-friendly sources of calcium as long as you make a concerted effort to do so. Conscious eating is always important; getting each and every one of the nutrients your body needs to operate at peak performance is a daily habit and it won't happen by accident.

Calcium Supplements

If you need to fill the nutritional gaps in your diet with calcium supplements,I only recommend calcium orotate. There are many types of calcium available andsome are worthless, literally nothing more than ground-up, encapsulated sea shells- beware of their presence. Calcium orotate is the most absorbable form of calcium and is the only calcium supplement I recommend if you're truly trying to achieve the benefits of proper calcium levels.

-Dr. Edward F. Group III, DC, ND, DACBN, DABFM

References:1.Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr. 1990 Apr;51(4):656-7.2.Tordoff MG, Sandell MA. Vegetable bitterness is related to calcium content. Appetite. 2009 Apr;52(2):498-504.3.R. Thomas, S. Gebhardt. Sunflower seed butter and almond butter as nutrient-rich alternatives to peanut butter (PDF). Beltsville Human Nutrition Research Center.