7 Little Known Secrets About Food Sources of Calcium

7 Little Known Secrets About Food Sources of Calcium - Palak Notes

Calcium is important for the health of our bones. Nobody wants to imagine themselves walking bent forward or living with joint pains. I decided to write this article about various food sources of calcium because people often consume foods in their wrong form causing more harm than good to the body. Food and their correct form change the whole chemistry inside the body. One is healthy and other is completely unhealthy, For example, let's start with MILK:  


1. Raw Milk: 


RDA for Calcium is: Adults, age 19 to 50 years old:  1,000 mg of calcium daily Women older than 50 and men aged 70 and beyond: 1,200 mg daily 


1 Cup of RAW milk has: 300 mg of Calcium


It is Raw milk and NOT ordinary milk that contains 300 mg of Calcium  The milk that you consume in tetra packs or packets in your house is Pasteurized and Homogenized. Industrialization of our food system has dramatically reduced the quality of our food. Not only are foodborne diseases most commonly linked to processed food, there's also the issue of toxic exposures from herbicides and pesticides. So it is basically used to preserve the food. With bad bacterias, it kills good bacterias as well. So, try to consume Raw milk. Other non-diary food sources of calcium are:  


2. Kale: 1 cup: 245 mg

Kale is a new super food. We called foods superfoods because they provide complete nutrition and we can basically miss our basic supplements when we add them in out diet. Superfoods are not very yummy, but we can always develop a taste for them. So, kale is called a superfood because 1 cup of Kale has:


  1. Vitamin A: 206% RDA for healthy eyesight, skin and hair repair
  2. Vitamin C: 134% RDA for your immunity, antioxidant protection against pathogens and toxin.
  3. Vitamin K: 684% RDA for normal blood clotting, antioxidant activity, and bone health.


Now, just imagine because of Kale´s superfood properties we consume kale and then we get to know, it is doing more harm in the body. Consuming food in the "Correct Form" is more important than the food itself. RAW kale has oxalic acid and goitrogens in the food. Oxalic acid binds itself to calcium in the body and is responsible for:


  • Kidney Stones
  • Muscle Pain
  • Painful sex due to Oxalic acid crystals in the Vagina


The presence of oxalates in food is definitely a dietary factor that lowers calcium absorption since it binds to the calcium. This sounds like a trap. You are eating kale for calcium and Oxalates in raw kale would interfere with calcium absorption. Goitrogens hinder uptake of iodine into the thyroid gland, which slows the production of thyroid hormones To enjoy the full benefits of Kale:


Steam Your Kale to Reduce Oxalates, Goitrogens and drain the water:


If you can't steam, lightly cook them. Lightly cooking vegetables helps with nutrient absorption in the body. Cooking it and throwing out the water reduces kale’s oxalate levels by 2  


3. Sardines 



 Whenever we think about Sardines, we can imagine a can of Sardines available at local grocery shops. Sardines are often canned immediately after being caught because they are known to be very perishable. Just look for:


1. Sardines that have been packed in olive oil or water.

Most of the Sardines are packed in refined oil. We do not want to add vegetables to our diet. To know about vegetable oils and what harm they are doing to your body read here. I promise its worth your time It is always better to consume fresh fish than canned


2. Look for wild caught as opposed to farmed fish


You should always try to purchase and eat wild fish and avoid farm raised fish whenever you can.Fish farms often produce fish using antibiotics and pesticides, Fish farms often produce fish using antibiotics and pesticides. We all know that eating fish is expensive. It sucks when we get to know that unknowingly we are feeding our body wrong kind of fish full of mercury. 


Farmed fishes are low in nutrients and have more omega 6 than omega 3. The right balance between Omega 3 and omega 6 is very important to reduce dangerous inflammations which are the cause of a majority of diseases. I was personally not eating sardines before because of high Salt content in the can.


There are various methods on the internet to reduce the salt content, but personally, I never enjoyed my fish after soaking in buttermilk to reduce salt. So whenever I eat Sardines, I prefer fish.


4. Yogurt or Kefir 6 oz: 300 mg 

Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt and great source of Calcium in diet Kefir act as a probiotic also. Even if you are dairy intolerant, there are types of kefir that are still rich in probiotics but that are completely lactose and dairy free. There are mainly 2 types of Kefir:


  1. Milk Based
  2. Water Based ( Water based or Coconut water-based): This has no Diary


Milk kefir contains between 30-50 strains of probiotic bacteria whereas water kefir only 10-15 When buying milk kefir made from goat, cow, or sheep milk, look for a high-quality organic brand to ensure you are getting the most benefits and avoiding any harmful substances found in conventional dairy.


I am NOT a huge fan of artificial flavors and added sweeteners although they taste good, so the best bet is to buy plain kefir and add vanilla extract or raw honey in the home. 


Try to look for:

  • Organic
  • full-fat
  • plain (no added artificial flavor) kefir at your local grocery store
  • Preferably from grass fed animals 


If finding high-quality kefir at your local store may not be an option for you. You can make your own kefir at home. Making kefir is very simple. Here you can learn how to make kefir at home.


You can buy kefir grains online. kefir grains are actually not grains at all but are a delicate balance of yeast and bacteria Making kefir from raw dairy products is ideal, but if you don’t have access to raw dairy, you can use organic full-fat dairy, preferably from a grass-fed animal.


5. Sesame Seeds: 0.25 Cup: 350 mg 



Sesame seeds are the powerhouse of organic minerals, especially they are high sources of calcium in the diet.  They act as an alkaline food that supports bone and general health. Discover the complete guide on the type of seeds, their advantages and how to easily add them to our diet.  Raw seeds and nuts are excellent sources of health-supporting unsaturated fatty acids.


The downside to these beneficial fats is that once exposed to high temperatures, they get easily oxidized. So prefer eating raw Nuts and seeds. Roasting them will not only reduce the nutritional advantage; they can also add harmful components like trans fatty acids. Sprinkle them on your salads or vegetables.


6. Bone Broth 

 If you type in google Bone Broth Calcium, the very first articles that appear actually demonize bone broth.  Misleading people by these sites actually convinced me to write and create this blog. Okay, I accept that the calcium content in Bone broth is not so high. But remember that I always choose super foods.


That will not only give you calcium but adding them in your diet will improve your overall health. I would never recommend or write that diary is better than Bone Broth. Bone both is one of the high sources of calcium and most healing staples that exists. Yes! it can heal your Gut that is leading root cause of many autoimmune diseases. It further helps in:


  • More Energy
  • Reverse Aging - Your skin will look amazing. "Try yourself having bone broth for 8 weeks"
  • and helps to Lose Weight


The benefits of adding bone broth to diet is tremendous a You may even find on the internet about Bone Broth can cause lead Toxicity. The TRUTH  Researchers actually took chicken broth samples and measure the lead content. it was chicken bone broth: 7.01 µg/L US Environmental Protection Agency (EPA) has established a safety threshold of 15 µg/L for the lead in drinking water.


If drinking water consistently throughout the day with lead levels of 15 µg/L does not cause a problem for adults, then why would drinking 2-3 cups of bone broth with lead levels of 9.5 µ/L pose a problem! I THINK YOU GOT AN ANSWER  So, enjoy your extra nutritional bone Broth and feel free to share with us what are your secret for healthy bones.  




  • Calcium, Vitamin D, and Vitamin K2 are essential for Bone health
  • Calcium supplementation without Vitamin D, Magnesium and K2 are linked to heart attack and Breast cancer
  • Pasteurized Dairy destroys our bones
  • Kale, Sardines, Raw Milk and Yoghurt are among the top choices for Calcium


Organic Based Calcium

Read more

The No. 1 Deficiency in Humans: Potassium Deficiency, Causes, Symptoms and Treatment - Palak Notes

The No. 1 Deficiency in Humans: Potassium Deficiency, Causes, Symptoms and Treatment

Best Multivitamin for Hypothyroid to Lose Weight and Detox in 2023 - Palak Notes

Best Multivitamin for Hypothyroid to Lose Weight and Detox in 2023

13 High Alkaline Foods Preventing  Heart Disease, Obesity, and Joint Pain - Palak Notes

13 High Alkaline Foods Preventing Heart Disease, Obesity, and Joint Pain