Calcium supplements and dairy products tend to be the largest sources of calcium for many people, but there are many other healthy foods that contain calcium. Here are five of the lesser known high calcium foods and some of their benefits on bone health. Consider eating them more frequently:

• Sesame Seeds
  Sesame seeds contains approximately 1,404 mg of calcium! While it is important to note that very few people can eat 1 cup of sesame seeds daily, eating ¼ of a cup on a frequent basis is not difficult. Sprinkle sesame seeds on cereal, include them in sautéed vegetables and stir fries, and use tahini (ground sesame seed butter) when making hummus. Sesame seeds also have an optimal 2:1 ratio of calcium to magnesium and healthy fats to promote Vitamin D absorption.

• Cinnamon
  Along with its sugar stabilizing ability this tasty herb decreases inflammation and provides calcium for increased bone building. Containing 78 mg of calcium per tablespoon, cinnamon is a spice to use frequently.

• Basil, dried
  Basil contains 47 mg of calcium per tablespoon along with Vitamin K, an essential nutrient for creating the bone matrix. What a great reason to eat Italian food!

• Spinach
  Spinach is a true bone superfood. It contains all the minerals needed to make bone, including 254 mg of calcium per cup cooked spinach. Spinach is one of the many foods that alkalize the body. 

  Alkalizing the body helps to turn on the bone rebuilding cells (osteoblasts) and slow down the bone breakdown and remodeling cells (osteoclasts).

• Blackstrap Molasses
  Usually known for its iron content, blackstrap molasses also contains 175 mg of calcium per tablespoon. Mix molasses with almond butter—the protein in the almonds will help calcium to be absorbed more effectively into bone.

While it’s true that most of our bone mass is formed during the first 30 years of life, it’s also important to note that bone is a living tissue and old bone is constantly being broken down and replaced with new bone. While this process tends to slow with age, it’s never too late to start taking steps to improve bone health. Here are five simple things you can do today to help your bones stay strong. Just pick one to start!

1. Go for a 10 minute walk outside while the sun is still out. Walking helps to increase bone density in the hips, and exposure to sunlight has the added benefit of increasing levels of vitamin D—an all-important nutrient for bone health.

2. Find a way to release stress, anxiety, and worry. Some people find release through exercise, some through meditation, and most people are able to relieve stress by talking with a friend or family member about what’s worrying them.

3. Avoid dark colored sodas, which are more likely to contain phosphoric acid and caffeine—both of which contribute to bone loss. If you’re craving something bubbly, try sparkling mineral water or fermented kombucha tea that has been sweetened with fruit juice.

4. If you are a coffee drinker, replace at least one cup of coffee each day with green tea. Coffee contains acids which can contribute to bone loss as well as caffeine. While green tea still contains some caffeine, it also contains health promoting antioxidants and has been found in several studies to have a beneficial effect on bone remodeling.

5. If you’re a smoker, take steps toward quitting. Nicotine is toxic to bone, and any steps you can take to reduce your intake will be beneficial. Some people find that taking a daily dose of vitamin C helps to reduce the craving for cigarettes.

In late December Marilyn Farms held our first Ask the Nutritionist Webinar with Jessica Forbes, MS CCN.  We had many great questions on a variety of topics including food allergies, blood type diets, bone health, saturated fats, and cholesterol just to name a few.

If you weren’t able to join us live in December, or if you did join us and want to review the information again, you now have the opportunity to download the webinar file and listen to our hour long session of questions and answers. We know you’ll find Ask the Nutritionist chocked full of amazing bits of education and knowledge to help you take continued steps in your journey for health.

Happy listening!

2008-12-20 Ask the Nutritionist.mp3

We have had such a great response to the request for questions for the upcoming “Ask the Nutritionist” webinar on December 20th that I thought to spend another week’s blog sharing them with you.  If you’d like to register for this free webinar please click on the following link:

To send your questions in advance, please e-mail us at info@marilynfarms.com.  We’ll get to as many questions as we can in the one-hour session.  I hope to talk with you soon!

 What is the major difference, besides price, between a generic multivitamin that I would buy at the drug store and the multivitamins that Marilyn Farms sells?

 Is calcium the best thing I can take for bone health?  What is the difference between Marilyn Farms OsteoDefense and Calcium Complex?

 Please explain the difference between the different Omega Oils, 3, 6, and 9.  Do I need all of these every day?  And if so, in what quantities?

 Is saturated fat bad for me?  If so, what are better fats to eat?

 Sometimes when I feel like I’m getting sick I exercise, and I start feeling better.  Why is that?