Top Ten Calcium Rich Foods | Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes

Top Ten Calcium Rich Foods

Calcium is necessary for the growth and maintenance of strong teeth and bones, nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. 

A deficiency in calcium can lead to numbness in fingers and toes, muscle cramps, convulsions, lethargy, loss of appetite, and abnormal heart rhythms. Conversely, excess calcium (particularly from supplements) can lead to kidney stones, calcification of soft tissue, and increased risk of vascular diseases like stroke and heart attack. 

The DV for calcium is 1000mg. Below is a list of high calcium foods, for more, see the extended list of calcium rich foods.

 

01. Dried Herbs

Although dried herbs are rarely used in large portions, adding in a few extra pinches to all your sauces, soups, and stews is a great way to get more calcium into your diet. 

Dried savory tops the list with 2132mg of calcium per 100g serving (213%DV), that is 85mg (9% DV) per tablespoon. 

It is followed by 
- celery seed with 124mg (12%DV) of calcium per tablespoon, 
- dried thyme with 57mg (6% DV) per tblsp, 
- dried dill with 53mg (5% DV) per tblsp, 
- dried marjoram with 40mg (4%DV) per tblsp, 
- dried rosemary with 38mg (4% DV) per tblsp, 
- sage, sisymbrium, oregano, spearmint, parsley, poppy seed, chervil and finally 
- dried basil with 21mg of calcium (2% DV) per tablespoon.

 

02. Cheese

The amount of calcium in cheese depends on type and variety and Parmesan is the highest with 1376mg of calcium per 100g serving (138% DV), or 386mg (38% DV) per ounce, and 69mg (7% DV) per tablespoon. 

It is followed by 
- Romano with 298mg (30% DV) of calcium per ounce, 
- Gruyere with 283mg (28% DV) per ounce, 
- Mozzarella, Swiss, Cheddar, Hard Goat cheese, and finally 
- Provolone with 212mg of calcium (21% DV) per ounce.

 

03. Sesame Seeds

Sesame seeds provide the most calcium when they are roasted or dried with 989mg (99% DV) of calcium per 100g serving, or 277mg (28%DV) per ounce, and 88mg (9% DV) per tablespoon. 

Sesame Butter (Tahini) provides about half the amount of calcium with 426mg (43%DV) of calcium per 100g serving, 119mg (12% DV) per ounce, and 64mg (6% DV) per tblsp.

04. Tofu

Tofu is most commonly found in Eastern foods, particularly Chinese food. Fried tofu provides 372mg (37% DV) of calcium per 100g serving, or 104mg (10%DV) per ounce, and 48mg (5% DV) in an average 13 gram piece. Tofu prepared with calcium sulfate can provide much much higher levels.

 

05. Almonds

Almonds are a great source of calcium whether dry roasted or made into butter. Almonds will provide 266mg (27% DV) of calcium per 100g serving, 367mg (37% DV) per cup, and 74mg (7% DV) per ounce (~22 Almonds).

06. Flax Seeds

Perhaps better known for their omega-3 fats, flax seeds also provide calcium with 255mg (26% DV) per 100g serving, 428mg (43% DV) per cup, and 26mg (3% DV) per tablespoon. 

Beware however, as milled or whole flax seeds provide calcium but refined flax seed oil provides no calcium whatsoever.

07. Yogurt, Milk, and Other Dairy Products

Low fat dairy products provide slightly more calcium than full fat. 

Low fat yogurt provides the most calcium with 183mg (18% DV) per 100 gram serving, 415mg (42% DV) per cup. 

Skim milk provides 306mg (31% DV) per cup, and whole milk provides 276mg (31% DV) per cup.

08. Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)

Dark leafy greens are a great source of calcium raw or cooked. 

Raw turnip greens provide the most calcium with 190mg (19% DV) per 100 gram serving, or 105mg (10% DV) in a chopped cup. 

It is followed by 
- Dandelion greens which provide 103mg (10%DV) per cup, 
- Kale 9% DV per cup, 
- Mustard Greens 6% DV per cup, and 
- Collard greens 5% DV per cup.

09. Brazil Nuts

Possibily the largest of all nuts, brazil nuts are a great source of calcium. Brazil nuts provide 160mg (16% DV) of calcium per 100 gram serving, 213mg (21% DV) per cup, and 45mg (4% DV) per ounce (or about 6 nuts).

10. Herring

Herring is a high vitamin D food which aids in the absorption of calcium. Herring provides 74mg (7% DV) of calcium per 100 gram serving or 106mg (11% DV) per fillet, and 63mg (6% DV) per 3 ounce serving.

SOURCE

http://www.funzug.com/index.php/health/top-10-calcium-rich-foods.html#pOi0Iubv3hxhrV03.99

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Herbs & Spices | 10 of the world's best healing herbs and spices | Best Healing Herbs & Spices

10 of the world's best healing herbs and spices

Here is the List of top 10 healing herbs and spices:

Turmeric

This golden spice, used in almost every meal in India is very valuable. "It is a very powerful healer. It prevents growth of cancer cells and thus can prevent cancer," says Mumbai-based nutritionist Naini Setalvad. Its anti-inflammatory properties reduces swelling caused due to pain. "It also said to prevent alzhiemers and said to reduce severity of pain caused due to arthritis," says Mumbai-based nutritionist Maithili Pashtekar. This spice also acts as an antioxidant that helps lower cholesterol.

Cinnamon

Often used in coffees and other desserts, cinnamon is said to have the ability to reduce blood sugar levels. "This spice contains antioxidants that help lowering levels of bad cholesterol," says Naini. More good news for women- including this spice in your diet will also ensure less painful cycles.

Ginger

Good ol' ginger candy has always been an instant cure to motion sickness or has curbed a feeling of nausea. The spice does more than that. "It improves your digestive process and prevents stomach disorders like flatulence," says Naini. It is also said to regularize blood flow, thus maintaining your blood pressure.

Basil

Holy basil or tulsi is said to be a great de-stressor as it "reduces levels of serotonin," Maithili says. Try a tea made of basil leaves and ginger for relief from indigestion, headaches and fever. Chewing on leaves of basil could also reduce symptoms of bronchitis and asthma.

Garlic

This condiment lowers your chances of getting cancer. Other than that, according to Naini, "it helps in lowering bad cholesterol and keeping your blood pressure in control." It also has anti viral properties and helps in clearing your sinuses. "It helps to digest iron and protein," says Maithili. Garlic is also a powerful antioxidant that protects your body against damage from free radicals.

Cumin

Cumin powder in water with salt and lemon is probably the best way to curb a diarrhoea attack. "It also acts as a blood purifier and is an excellent remedy for stomach cramps," says Naini. Due to its cooling properties, it is added to most drinks and juices during summer.

Mustard

Mustard seeds is said to curb the growth of cancer cells. "it also has anti inflammatory properties and is said to restore normal sleeping patterns in women with symptoms of menopause," says Maithili. It also reduces severity of asthma and lowers high blood pressure.

Saffron

Saffron is a powerful antioxidant too. "It is said to be an anti-depressant and can cure bladder, liver and kidney disorders," says Naini. A li'l saffron in your tea can relieve you of a cold too. Saffron also has antiseptic and anti inflammatory properties. Rubbing saffron on sore gums can provides relief.

Cardamom

Known as elaichi, this spice is also effective in curing stomach cramps. It is also said to cure other stomach disorders like flatulence and acidity. "It also improves your circulation to your lungs, Maithili says. Boil water and add mint leaves and cardamom to it and have it to cure hiccups, suggests Naini.

Mint

Mint or pudina is known to ease symptoms of the irritable bowel syndrome. It is also known to have anti-fungal and anti-bacterial properties. Mint oil when rubbed on your forehead soothes headaches too. Mint paste while applied on pimples and acne can cure it

http://healthfitnessnme.blogspot.com/2012/08/10-of-worlds-best-healing-herbs-and.html