We start the 4th and last week of Blogging marathon for this month today. My theme for this week is “Calcium Rich Foods”. Here’s some information to know about Calcium intake.
Calcium is the most vital mineral for strong bones. It is also essential for blood clotting, muscle contraction, and nerve function. If we don’t take in enough calcium, our body uses the calcium reserves in our bones to supply the muscles, heart and nerves. So it’s important that we take the required daily dosage of calcium — milk and other dairy provide over 50% of dietary calcium, it is also found in beans and legumes, some green vegetables, such as spinach and broccoli, and nuts and fruit.
Vitamin D is vital for proper absorption of calcium and produced when the skin is exposed to sunlight. About 15-20 minutes of sunlight a day on the face and arms during the summer months enables the body to store enough vitamin D to last the rest of the year.
High intake of protein and sodium (salt) increases the excretion of calcium in the urine. Also high intakes of caffeine can reduce the absorption of calcium.
Today’s dish is inspired from one of my favorite frozen entrees, Amy’s Brown Rice & Vegetable Bowl. I usually keep some frozen entrees in the freezer for days when I’m too busy to pack lunch, I have a healthier alternate than buying fast food. Amy’s is one our family favorite since they all of their products and vegetarian and a lot of them are Vegan as well. Another thing I like about Amy’s is the quantity of food in the package actually makes you full (unlike some other brand frozen entrees) and the sodium content is not sky high.
So to make the dish calcium rich (data from here) — I used spinach (1 cup – 240mg), broccoli (1 cup – 180mg), tofu (4oz – 250 to 750mg)** brown rice (raw 1 cup – 50mg), tahini (2tbsp – 130mg), Almond Butter (2tbsp, 8%DV).