A 6 oz glass of milk will give you 300 mg, an 8 oz plain yogurt gives you 415 mg & 3 oz serving of salmon will give you 181 mg, wow I didn't know salmon had calcium, but yes its surprising all the foods that do have calcium.
| Broccoli, boiled | serving, 85 g | 34 |
| Watercress, raw | small bunch, 20 g | 34 |
| Curly Kale | serving, 95 g | 143 |
| Okra, stir fried | 8 medium, 40 g | 88 |
| Red kidney beans, canned | 3 tablespoons, 105 g | 75 |
| Chick peas, boiled | 3 tablespoons, 90 g | 41 |
| Green/French beans | serving, 90 g | 50 |
| Baked beans | serving, 135 g | 72 |
| Nuts | ||
| Almonds | 12 whole, 26 g | 62 |
| Brazil Nuts | 6 whole, 20 g | 34 |
| Hazlenuts | 20 whole, 20 g | 28 |
| Sesame seeds | 1 tablespoon, 12 g | 80 |
| Walnuts | 12 halves, 40 g | 38 |
| Tahini Paste | 1 heaped teaspoon, 19 g | 129 |
| Fish | ||
| Sardines in oil, tinned | portion, 100 g | 500 |
| Whitebait, fried | portion, 80 g | 688 |
| Salmon, tinned | average portion, 100 g | 91 |
| Fish paste | small jar, 35 g | 98 |
Guess what ladies calcium has shown in clinical trials to help with PMS mood & somatic symptoms associated with PMS.
Also 80% of adults who suffer from osteoporosis are woman so that's a bigger reason to get enough calcium into your diet.
Absorption is key so its very important to ally calcium with Vitamin K2, Magnesium & Vitamin D. Vitamin K2 directs & helps the calcium get to the right places in the body & helps the body maintain the body's bone mass & promotes elasticity of the blood vessels.
Vitamin D helps with the absorption of calcium & phosphorus. It supports the production of several proteins involved in calcium absorption & storage.
Other benefits of Vitamin D include, lower the risk of type 2 diabetes, promote strong hard bones, regulate the immune system & supports a healthy body weight & potential weight loss.
Magnesium supports more than 300 enzyme systems, it is required for
energy,
heart health,
nerve function,
stress management,
metabolism and much more.
Supports normal blood pressure,
Promotes head comfort,
Promotes optimal muscle health
Supports healthy sleep quality
Magnesium also helps the body maintain normal calcium levels as well as phosphorus, potassium, adrenaline & insulin.
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