|Calcium in Beans & Grains|
|White beans 3/4 cup||120|
|Navy beans 3/4 cup||94|
|Black Turtle beans 3/4 cup||75|
|Chickpeas (Chhole) 3/4 cup||58|
|Soy bean curd slab 150g||310|
|Cooked Soy bean 1 cup||130|
|Instant oats, 1 pkt||165|
|Calcium in Nuts|
|Almonds roasted 1/4 cup||93|
|Almonds butter 2 Tbsp||88|
|Sesame seeds 1/4 cup||50|
|Calcium in Vegetables & Fruits|
|Cabbage/bok choy 1/2 cup||190|
|Turnip greens 1/2 cup||104|
|Broccoli 1/2 cup||33|
|Okra 1/2 cup||65|
|Orange 1/2 cup||52|
|Orange juice fortified with calcium 1/2 cup||165|
However, this earth and it’s wonderful bounty does not just stop at food, but also extends to spices. So wonderful this earth is! Below is a list of spices that will add a sort of Calicum Zing to your meal!
Cumin, Fenugreek Leaves, Mustard Seeds, Asafoetida (Indian Spice), Coriander, and our wonderful spice Clove! (No wonder so many of us enjoy Indian Food! )
Cumin – Cumin seeds contain protein, fat, carbohydrates, fiber, calcium, iron and phosphorus.
Fenugreek Leaves – Fresh tender pods, leaves and shoots which are rich in iron, calcium, protein, vitamins A and C, are eaten as curried vegetable since ancient times in India, Egypt and other countries. As a spice, fenugreek also adds to nutritive value and flavor of foods.
Mustard Seed – Mustard is categorised as a food, medicine, spice, and condiment. Mustard seeds contain many healing properties and have been used for centuries by Chinese herbalists to treat abscesses, bronchitis, colds, rheumatism, toothache, ulcers, and stomach disorders. They are an excellent source of monounsaturated fats, phosphorous, and a good source of iron, calcium, zinc, magnesium, and manganese. Mustard seeds have been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. Mustard plasters are still being used today to treat rheumatism, arthritis, chest congestion, aching back, and sore muscles.
Coriander – Coriander is rich in vitamins and minerals. It has secured a place in receent macrobiotic philosophy (fighting disease through substantial change in the diet) also. Coriander contains calcium, phosphorous, iron, few vitamins fron Vitamin B-Complex group and Vitamin C. (Fresh Coriander/Cilantro is also a heavy metal detox herb.)
Asafoetida – Asafoetida is a resinous gum of a tall perennial herb, with robust carrot-shaped roots. It is dirty yellow in co lour with a pungent smell. It is used as a flavoring agent and forms a constituent of many spice mixtures. Its mineral and vitamin contents include substantial calcium besides phosphorus, iron, carotene, riboflavin and niacin.
Clove – Cloves provide antioxidants and anti-inflammatory benefits. They are also a source of Omega-3 fatty acids, vitamin C, calcium, and magnesium. Cloves have an intense flavour, so a small amount goes a long way. (Also a Parasite Cleanse Essential Herb!!)