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The Best Foods for Calcium - Naturally

Your skeleton is constantly rebuilding itself.  Isn't that simply incredible! And that's a major reason you need calcium. But it also supports muscle function, helps blood to clot, and nerves to send messages. And for children it ensures they grow properly.


The Supporting Nutrients

In nature, calcium ALWAYS comes with magnesium. So isolated calcium supplements are inherently flawed, and fail to take in basic nutritional science!  They also have some risks as can calcify the arteries. 

You also need Vitamin D to uptake calcium effectively.  The best natural way to do this is free sunlight, fresh fish, and the amazing Fermented Cod Liver Oil.  Finally, Vitamin K is key for calcium.  In foods, this will typically be naturally occuring, especially in fermented foods and leafy greens. Pack them into your diet!


The Dairy Issues

Most people think of dairy when it comes to calcium. But there are a couple of issues with this, so let's take a look.

Dairy is controversial.  We totally respect people's reasons for not eating it.  And we have MANY vegan customers because of our range containing some super supplements for vegans, and because they are people who care about the quality of what they consume... with us being natural and additive free, our quality is key.

First and foresmost, if you choose to have dairy, please, please make it organic. This is absolutely vital for animal welfare and nutritional reasons. If your budget is tight, and can't go organic for everything, do try for your animal produce at least.

One of the arguments against dairy is lactose intolerance.  But this is a fascinating subject. In the UK where cows are a signigicant part of the food chain, we have adapted, and lactose intolerance is only 5%.  In Southern Europe it is 80%, and in African Americans 70%.   So the ability for humans to make use of this as a food has changed over time, we adapt depending on our needs and environment. 



When it comes to milk, this is tricky as most milk is pasteurised, and homogenised, this in itself is quite a problem - it is a denatured food stuff.  It's interesting than many people get on with raw milk much better and there are more raw milk suppliers these days operating under strict license. Another personal choice but recommended if you are happy with it.  Always make it organic  (definitely if using raw), and unhomogenised all the better. Suppliers don't need to label this so you need to check.  Full fat is best, and if you want to read more about the the why, start here - Low Fat is a Fraud and Corruption the Cause - it's Official!

But of all the dairy products, this is the weakest choice and the value is fairly limited when it comes to calcium - dairy produce with bacteria is far better in general, and for calcium uptake especially - see the options below.



Yoghurt is great, but only if it's the right type.  You want live, organic, natural yoghurts, not ones packed with sugar!  Here's our look at the yoghurt industry - "Is it a yoghurt or a doughnut"



Kefir is a very traditional fermented food, and even better than (although similar to) yoghurt. Traditionally it is made from milk, but there are some around now made from coconut milk, and also ginger. Many cultures make these fermented drinks, and many are especially healthy like those in Bulgaria who eat a lot of Matsoni and are 30x more likely to live to 100 than an American! Do see our Fermented Foods Article for more on this.



When it comes to dairy, this is probably the best choice.  And especially if you can get traditional raw cheese. Again, we emphasise organic.  But the calcium levels really are excellent.  And as a cooking ingredient it is of course so versatile and adds great flavour. 



For calcium, fish with bones is great, so fresh sardines grilled as they do in Spain and Portugal are perfect. Over here, those little canned ones are a substitute. This is a very paleo way of eating, but not everyone likes to eat bones, so another very personal choice.  Salmon is also good however if you do want to avoid the bones but love fresh fish!


Leafy Greens

These are absolutely super for calcium (and the important magnesium and vitamin K in balance).  The best ones to choose are Kale, Brocolli, Cabbage and Spring Greens. Add some grass fed butter to your greens for the valuable K2 this provides.


Fermented Vegetables

These are amazing in part due to the K2 the beneficial bacteria they provide which will help with the uptake of the calcium.  But also ALL the vitamins and minerals are easy to absorb. Fermented veggies are also very healing for the digestive system. Again see the Fermented Foods Article for more on this.



This is a unique food, it MUST be organic, and be the blackstrap type. It is cheap to buy, but packed with minerals.  It is a very traditional soothing remedy.  And you dont need to worry too much about the sugar, the glyceamic index is actually very low.  So it's an excellent alternative for cooking to sugar. Use sparingly of course.


Beans and Legumes

These have decent calcium levels, black beans and kidney beans are two of the best types. 


Sesame Seeds and Tahini

They may be tiny, but they are really good for calcium levels. And a proper hummus made with tahini is so tasty and a great vegetarian source of calcium, so highly recommended.



Food always comes first.  If you want to add some truly natural supplements, we recommend Barley Grass Juice Powder - a broad spectrum supplement that has good amounts of calcium.  And we also love Kelp for calcium and magnesium. And both of these as always with us are Additive Free. and because these are totally natural, they are readily absorbed by the body.

Most of the supplements on the market are cheap, synthetic calcium carbonate, you really may as well eat a little bit of cement.  They are SO limited in their nutritional value.



If you are concerned about this, or are already have Osteoporosis then all of the above is SO important.  For more lifestyle tips see this article. For those with osteoporosis, the need for an additional isolated supplement can become more necessary BUT care is needed as many calcium supplements carry risks.  It's vital to work with your GP on this and have regular bone density tests where required.

The key here is try and prevent this issue by eating right throughout life and taking steps NATURALLY. So make sure you are packing in those calcium rich foods every single day.


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