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Calcium Benefits

Updated on July 14, 2015
Calcium rich milk
Calcium rich milk | Source

Calcium and its many health benefits

There are many benefits to including calcium in your everyday diet, for me one of the most useful benefits is the one that helps you lose weight. That seems to be most people's favorite benefit. Having a higher level of calcium in your diet also does the following:

  • Helps stabilize blood
  • Decreases the risk of kidney stones
  • Dampens appetite
  • Helps lower blood pressure
  • Helps prevent colon cancer
  • Supports the proper development of bones
  • Regulates fat storage within cells
  • Helps ward off middle-age spread
  • Helps teeth grow properly and strong
  • Helps lower the risk of high blood pressure
  • Protects your heart muscles
  • Helps prevent PMS symptoms

Good news! There is an excuse to eat and drink full-fat dairy products. They are rich in conjugated linoleic acid (CLA). This acid slows down the production of an enzyme that allows body fat to store in cells .

Calcium rich fruits and vegetables
Calcium rich fruits and vegetables | Source

Sources of Calcium


Milk, yogurt, cheese, sour cream, cottage cheese

Leafy green vegetables

Chinese cabbage, broccoli, kale, spinach, turnip greens



Beans and Peas

tofu, black eyed peas, peanuts, green peas, black beans, navy beans, white beans, baked beans


salmon, sardines


almonds, brown sugar, corn tortillas, black strap molasses, sesame seeds

I am including a couple of calcium rich recipes. They are low-fat, low-sugar and low-calorie.

Calcium rich recipes
Calcium rich recipes | Source

Chicken and Spinach


3 cups leftover chicken or turkey

1 large onion, chopped

1 green pepper, chopped

1 clove garlic, minced

1 cup sliced fresh mushrooms

1 large bunch spinach leaves, washed and torn into pieces


Saute onions, pepper and garlic in large fry pan sprayed with buttered flavored oil spray.

Add spinach, chicken and mushrooms and cook until warmed through stirring occasionally.

Strawberry Smoothie


1 cup frozen or fresh strawberries

1 cup low fat strawberry yogurt

1 cup strawberry juice concentrate


Fill blender 1/4 full of ice cubes. Add all ingredients and blend until smooth.

Feta Cheese and Spinach Omelet


1 pkg frozen spinach, thawed

1/2 cup crumbled feta cheese

1 small can mushrooms

6 eggs


Whisk eggs, add salt substitute and black pepper to taste. Add spinach, mushrooms, and feta cheese mix well and cook in a large fry pan sprayed with butter flavored cooking oil.

Eat Yourself Healthy

By now I am sure that you know that fruits and vegetables lead the pack in calcium rich food. I know you've heard it before, well, I am going to tell you again, you need to eat healthy.

We all need to eat a healthy well balanced diet to stay healthy. Try eating more fruits and vegetables. You will wonder why you didn't before.

Try some new recipes, there are a lot of them out there. Try a new exercise regiment, maybe dancing, walking a little more. You will be glad you did.


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