Oranges, I peel them but leave a lot of pith on them and blend them ... plenty of calcium in orange pith : )
Oranges rock when it comes to calcium! The other day, I ate 8 oranges and my calcium shot up from 20% to like 50%!
Oranges : )
Wait, someone already said that ! I think Kale has a good amount of calcium, sesame seeds? I dunno if you are doing seeds or not but thats an option...
I concur with oranges.
Kale and sesame seeds are high in oxalate which inhibits the body's ability to absorb and assimilate calcium as well as causes a multitude of other health problems.
I am not much familiar with Dr. Cousens, so I cannot comment on this person's teachings specifically. However, I will comment on experiences of 30BaDers eating RAW cruciferous veggies like kale and spinach, and the problems with high oxalate foods. For people sensitive to oxalate and kidney patients, spinach, kale, rhubard, and nuts are at the top of the list of foods to avoid.
Study after study has shown that high oxalate containing foods prevent calcium absorption in the body. It starts in the stomach. If there is any calcium in these foods, it tends to bind with the oxalate in the intestines and is one way the body protects itself from absorbing oxalate into the blood and or a kidney stone prevention mechanism.
Therefore, even though calcium is consumed, it is of little value to the individual regarding bone and tissue health.
There are several problems with promoting foods like spinach. First of all, many of our members here @30BaD have had the following problems eating spinach, kale, and other cruciferous veggies: Symptoms include burning mouth and throat during consumption, sour stomach, stomach pains, diarrhea, constipation, gas, bloating, acne and skin eruptions, possible hair thinning and loss, blood in stools, high uric acid levels, arthritis, kidney stones and kidney problems, urinary pain and or problems, and slowed digestion which makes it difficult to eat enough calories during the day.
These links might be of interest:
Oxalates also interfere with iron absorption promoting anemia with spinach again being at the top of the list along with kale, beets, and nuts.
From a personal point of view, I cannot eat the cruciferous and high oxalate foods because they cause severe pain in my bum kidney and bladder:( I have already damaged my kidney because of some SAD bad habits, and may be that encourages me more to promote natural health maintenance in individuals and being proactive about health rather than waiting for problems to occur.
Apparently (according to what some say on this community; I'm not an expert myself or anything, so I could be wrong here), you don't actually need as much calcium as the mainstream nutrition "experts" recommend, particularly when following 80/10/10. Grains (and meat?) are acid-forming, and to digest them the body has to draw calcium, which is the best alkaline, from the body. So when eating these types of foods, calcium needs go up. And, like Brooke said, if you eat enough calories, you get at least 60% of the recommended amount anyway.
DO NOT TAKE CALCIUM SUPPLEMENTS. In a recent study that I read (sorry, don't ask me the name of it, because I can't recall, but you could probably look it up), women who take calcium supplements, as opposed to those who did not, were much more prone to cardiovascular problems and breast cancer:
There are similar articles like this, but I don't have the link to the actual study, unfortunately.
I concur on the calcium supplements. Is it not ironic that we take calcium to grow bone, and then we end up growing bones in places it does not belong such as kidney stone formation?
Just trying to be funny, but it is true:D
Most raw fruits and leafy greens have some calcium with oranges and romaine lettuce having some of the higher amounts.
According to conventional medicine, our calcium requirements are on average about 1000 mg a day.(Ref here)
The humble orange is very high in calcium, and eating a mono meal of about 13 oranges provides our calcium requirements as well as about 1100 calories! On top of that there are many other vitamins, minerals, and nutrients that are good for us like vitamin C. (Ref here)
Now if you are concerned about bone health, calcium is not the only important mineral we need. Without vitamin D, phosphorus, and magnesium, calcium may not be very effective. Read more on the importance of lettuce greens and minerals here:
Now, the cons of soy products and processed milk, soy belongs to the family of starchy foods which may cause some health problems long term and or interfere with weight and fitness goals:
And, soy products may be high in oxalate which also causes some health problems including inhibition of the body's ability to absorb and assimilate calcium!
So, just do what the monkeys do, eat low fat raw fruits and tender greens.
Papayas, figs, pineapples: high in calcium while not going overboard with the phosphorus = profit.
Hey, research soy. When I eat it, my thyroid swells up for days. It totally screwed up my thyroid. I used to love tofu.