It’s interesting that whenever a patient suffers from osteoporosis (deterioration of bone mass) or osteopenia (lack of calcium in the bones), the doctor usually advises calcium supplements, more dairy and sometimes vitamin D. Have you noticed that most of these patients never get better? Though they are advised, and in all likelihood take calcium supplements for the rest of their lives, their condition rarely improves and most likely worsens with time. Many post-menopausal women also get the same advice, to take calcium tablets daily.
It follows from this chart that in most cases getting enough calcium in the diet is not the problem at all. In fact, dietary calcium intake deficiency never occurs. The problem is that calcium is not being utilized efficiently. Acid yielding foods like proteins result in calcium loss through the kidneys, often times resulting in kidney stones. Calcium in milk cannot be utilized due to the high protein content of milk, and osteoporosis is common among milk drinkers.
| Calcium content of food (per 100-gram portion) | |
| Human Breast Milk | 33 mg |
| Mustard greens (cooked) | 138mg |
| Almonds | 234 mg |
| Mustard greens (raw) | 183 mg |
| Amaranth | 267 mg |
| Parsley | 203 mg |
| Apricots (dried) | 67 mg |
| Pistachio nuts | 131 mg |
| Beans (pinto, black) | 135 mg |
| Potato chips | 40 mg |
| Beet greens (cooked) | 99 mg |
| Raisins | 62 mg |
| Sesame seeds | 1,160 mg |
| Bran | 70 mg |
| Chickpeas (garbanzo) | 150 mg |
| Moringa leaves | 185 mg |
| Figs (dried) | 126 mg |
| Tofu | 128 mg |
| Ragi/Nachni | 344 mg |
| Spinach (raw) | 93 mg |
| Kale (raw leaves) | 249 mg |
| Sunflower seeds | 120 mg |
| Lettuce (dark green) | 68 mg |
| Cow’s milk | 120 mg |
One of the most important factors for getting enough calcium is vitamin D and alkaline foods.