The Highest Nutrient Dense Calcium Foods Are Not Dairy

Prevent Disease

May 6, 2014 by MARCO TORRES

The Highest Nutrient Dense Calcium Foods

You don't need milk or yogurt to benefit from highly bioavailable sources of calcium. In fact, contrary to popular belief, most dairy products do not possess any type of calcium that is easily absorbed in the body. Here are some of the best foods you can eat with both high nutrient density and high bioavailable calcium.

The pasteurization process involved in the manufacture of most dairy products creates calcium carbonate, which has absolutely no way of entering the cells without a chelating agent. When we drink milk, the body pulls the calcium from the bones and other tissues in order to buffer the calcium carbonate in the blood. This process weakens gradually weakens bones, not make them stronger. It's one of the reasons we have such high rates of osteoporosis in the United States.
Milk also has little to no nutrient density because pasteurization destroys enzymes, diminishes vitamin content, denatures fragile milk proteins, destroys vitamins C, B12 and B6, and kills beneficial bacteria. It's the main reason pasteurized milk promotes pathogens and is associated with allergies, increased tooth decay, colic in infants, growth problems in children, osteoporosis, arthritis, heart disease and cancer.
Many natural food sources have high bioavailable calcium, meaning they are absorbed and becomes available for the body to utilize physiologically after consumption. Nutrient density is the ratio of nutrient content to the total energy content. Thus, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.
Many natural food sources have high bioavailable calcium, meaning they are absorbed and becomes available for the body to utilize physiologically after consumption. Nutrient density is the ratio of nutrient content to the total energy content. Thus, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.
Eating a combination of these 20 foods will give you all the calcium and nutrient density you'll ever need.
In order of highest calcium:
1) Dried Herbs (Dried Basil, Thyme, Marjoram, Rosemary, Dill)
2113mg per 100 grams
2) Sesame Seeds
975mg per 100 grams

3) Chia Seeds (Dried)
631mg per 100 grams
4) Fireweed Leaves
429mg per 100 grams
5) Sardines
382mg per 100 grams
6) Grape Leaves
289mg per 100 grams
7) Chili Powder
278mg per 100 grams
8) Almonds
264mg per 100 grams
9) Flaxseeds
255mg per 100 grams
10) Collards Raw
232mg per 100 grams
11) Natto
217mg per 100 grams
12) Amaranth Greens (Chinese Spinach, Hinn Choy, Yin Tsoi, Rajgira, Bayam, Kulitis, Callaloo)
215mg per 100 grams
13) Garlic
181mg per 100 grams
14) Kelp (Seaweed)
168mg per 100 grams
15) Lotus Seeds
163mg per 100 grams

16) Brazil Nuts
160mg per 100 grams
17) Parsley
138mg per 100 grams
18) Dark Green Leafy Vegetables (Spinach, Swiss Chard, Beet Greens, Kale)
99mg per 100 grams Raw
19) Rhubarb
86mg per 100 grams
20) Fish (Herring, Pike, Bass, Perch, Rainbow Trout, Pollock)
74mg per 100 grams cooked

Marco Torres is a research specialist, writer and consumer advocate for healthy lifestyles. He holds degrees in Public Health and Environmental Science and is a professional speaker on topics such as disease prevention, environmental toxins and health policy.

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