Micronutrient Mondays: Calcium!

Source: wikimedia.org

Top food sources of Calcium:

• Sardines: 325mg per 3oz
• Collard Greens: 357mg per cup
• Spinach: 244mg per cup
• Sesame Seeds: 351mg per Quarter Cup
• Yogurt: 415mg per 8oz

Sardines are a particularly fantastic calcium source because they are also rich in vitamin D, which is essential for optimum calcium absorption. Sardines also contain 444 mg of phosphorus, which is very important for strengthening bones, as the second most abundant mineral in the body, second only to calcium. Phosphorus can also help boost kidney function, as well as aiding in muscle recovery and cellular repair, including the production of DNA and RNA. Sardines are also an excellent source of Omega 3's, supplying 1,300 mg of DHA and EPA. Vitamin B12 is also in high concentration in sardines, second only to calf liver as a food source of B12. To top it all off, a 3 oz. serving of sardines will provide 23 g of high quality protein!

Vegetable experts might notice that this is actually green chard.
The grocery was out of collards!

Collards and Spinach each provide substantial amounts of calcium, as well as supplying the body with essential secondary nutrients for optimum calcium absorption. Spinach provides 888 mcg of vitamin K, and collards 836 mcg,  per cup (cooked), a nutrient that exists in two forms in the body, K1 and K2. Each plays an important role in bone health. Vitamin K1 prevents excessive activation of osteoclasts, which are the cells that break down bones. In the intestines, K1 is converted into K2, which activates osteocalcin, a major protein in bone that anchors calcium molecules into the bone.

Note: While spinach provides a higher quantity of Vitamin K, its calcium content is unfortunately hindered by its high levels of oxalate, (750 mg per 100 g serving) which is the greatest known inhibitor of calcium absorption. Collard greens, on the other hand, only contain 74 mg of oxalate per 100 g serving, resulting in calcium that is nearly as bio-available as milk. Other highly bio-available sources such as milk or yogurt, which provides a whopping 415 mg per 8 oz. serving, would be an excellent addition to these greens for maximum calcium absorption, for those who include dairy in their diet.

So! To get a healthy dose of calcium and to ensure maximum absorption and utilization, include sardines and collards in your diet! My favorite way to use collards is to blanch them, remove the stalks, and use them in place of lettuce for veggie wraps! Sardines are wonderful with mustard with a fried egg on top (like Fisherman's eggs), as a pâté, or straight from the can, bones and parts and all!  

Sources:

World's Healthiest Foods
Linus Pauling Institute - Micronutrient Research for Optimal Health