Jun 16 2011
Bone building healing foods
Posted by Botanica West
© 2010-2012 Botanica West All Rights Reserved
Have you ever had a bone density test?
How strong are your bones?
Do you eat bone building foods?
Do you truly believe that dairy products build good bone density?
Well most who are lactose intolerant and many are say “NOT MILK!” instead of ” got milk”. There is a web site I refer many of my patients to called notmilk.com and once you read some of the articles you may never eat dairy again. Dairy products are linked to breast cancer among many others cancers, arthritis, intestinal diseases and aggravate learning disabilities. They block the absorption of nutrients and herbal remedies and cause excess mucus and cause upper respiratory problems and aggravate asthma. They actually deplete calcium because most of us can’t assimilate calcium from dairy. Milk is good for strong hoofs and horns, but we don’t have hoofs and horns.
So what do I eat you ask? I inserted a list below of vegetables and legumes and their calcium content. They are also high in fiber and improve bowel function as well.
You need to repair poor bone density? Our next article will tell you how. We have wonderful herbal remedies to repair this problem as well. Just call us for an appointment.
List of vegetables and there calcium levels
Calcium in Vegetables and Vegetable Products
| Food | Serving | Calcium (mg)* |
|---|---|---|
| Alfalfa sprouts, raw | 1 cup | 11 |
| Artichokes, boiled | 1 artichoke | 54 |
| Artichokes, raw | 1 artichoke | 56 |
| Arugula, raw | 1 leaf | 3 |
| Asparagus, canned | ½ cup | 18 |
| Asparagus, boiled | ½ cup | 21 |
| Asparagus, raw | 1 spear | 3 |
| Bamboo shoots, canned | 1 cup | 11 |
| Beans, snap, canned | ½ cup | 25 |
| Beans, snap, green, boiled | 1 cup | 55 |
| Beans, snap, green, raw | 1 cup | 41 |
| Other beans – See Legumes | ||
| Beet greens, boiled | 1 cup | 164 |
| Beet greens, raw | 1 leaf | 37 |
| Beets, canned | 1 cup | 44 |
| Beets, cooked, boiled | ½ cup, slices | 14 |
| Beets, pickled, canned | 1 cup, slices | 25 |
| Beets, raw | 1 beet | 13 |
| Bok choy, boiled | 1 cup, shredded | 158 |
| Bok choy, raw | 1 cup, shredded | 74 |
| Broccoli, boiled | 1 stalk | 112 |
| Broccoli, raw | 1 cup, chopped | 43 |
| Brussels sprouts, boiled | 1 sprout | 8 |
| Brussels sprouts, raw | 1 sprout | 8 |
| Cabbage, boiled | ½ cup, shredded | 36 |
| Cabbage, raw | 1 cup, shredded | 28 |
| Cabbage, red, boiled | ½ cup, shredded | 32 |
| Cabbage, red, raw | 1 cup, shredded | 32 |
| Cabbage, savoy, boiled | 1 cup, shredded | 44 |
| Cabbage, savoy, raw | 1 cup, shredded | 25 |
| Carrot juice, canned | 1 cup | 57 |
| Carrots, baby, raw | 1 large | 5 |
| Carrots, canned | 1 cup, sliced | 37 |
| Carrots, boiled | ½ cup, slices | 23 |
| Carrots, raw | 1 cup, chopped | 42 |
| Catsup | 1 tbsp | 3 |
| Cauliflower, boiled | ½ cup | 10 |
| Cauliflower, raw | 1 floweret | 3 |
| Celery, raw | 1 cup, chopped | 41 |
| Chard, swiss, boiled | 1 cup, chopped | 102 |
| Chard, swiss, raw | 1 leaf | 24 |
| Chives, freeze-dried | 1 tbsp | 2 |
| Chives, raw | 1 tbsp, chopped | 3 |
| Collards, boiled | 1 cup, chopped | 266 |
| Collards, raw | 1 cup, chopped | 52 |
| Coriander (cilantro) leaves, raw | ¼ cup | 3 |
| Corn, sweet, white, canned | ½ cup | 5 |
| Corn, sweet, white, raw | 1 ear | 2 |
| Corn, sweet, yellow, canned | ½ cup | 5 |
| Cucumber, peeled, raw | 1 cup, sliced | 17 |
| Cucumber, with peel, raw | ½ cup, slices | 8 |
| Dandelion greens, boiled | 1 cup, chopped | 147 |
| Dandelion greens, raw | 1 cup, chopped | 103 |
| Eggplant, boiled | 1 cup | 6 |
| Eggplant, pickled | 1 cup | 34 |
| Eggplant, raw | 1 cup, cubes | 7 |
| Endive, raw | ½ cup, chopped | 13 |
| Garlic, raw | 1 tsp | 5 |
| Hearts of palm, canned | 1 piece | 19 |
| Jicama, raw | 1 cup, slices | 14 |
| Kale, boiled | 1 cup, chopped | 94 |
| Kale, raw | 1 cup, chopped | 90 |
| Kale, scotch, boiled | 1 cup, chopped | 172 |
| Kale, scotch, raw | 1 cup, chopped | 137 |
| Leeks, boiled | 1 leek | 37 |
| Leeks, raw | 1 leek | 53 |
| Lemon grass (citronella), raw | 1 tbsp | 3 |
| Lettuce, butterhead (Boston, bibb), raw | 1 cup, shredded | 19 |
| Lettuce, cos or romaine, raw | 1 cup, shredded | 15 |
| Lettuce, green leaf, raw | 1 cup, shredded | 13 |
| Lettuce, iceberg (crisphead), raw | 1 cup, shredded | 13 |
| Lettuce, red leaf, raw | 1 cup, shredded | 9 |
| Mushroom, oyster, raw | 1 large | 4 |
| Mushrooms, brown, Italian, or Crimini, raw | 1 cup, sliced | 13 |
| Mushrooms, canned | 1 can | 14 |
| Mushrooms, boiled | 1 cup, pieces | 9 |
| Mushrooms, portabella, grilled | 1 cup, sliced | 5 |
| Mushrooms, portabella, raw | 1 cup, diced | 7 |
| Mushrooms, shiitake, cooked | 1 cup, pieces | 4 |
| Mushrooms, straw, canned | 1 cup | 18 |
| Mushrooms, white, raw | 1 cup, slices | 2 |
| Mustard greens, boiled | 1 cup, chopped | 104 |
| Mustard greens, raw | 1 cup, chopped | 58 |
| Mustard spinach, (tendergreen), boiled | 1 cup, chopped | 284 |
| Mustard spinach, (tendergreen), raw | 1 cup, chopped | 315 |
| New Zealand spinach, boiled | 1 cup, chopped | 86 |
| New Zealand spinach, raw | 1 cup, chopped | 32 |
| Okra, boiled | ½ cup, slices | 62 |
| Okra, raw | 1 cup | 81 |
| Olives: See Fruits and Fruit Juices | ||
| Onions, boiled | 1 cup | 46 |
| Onions, raw | 1 cup, chopped | 37 |
| Onions, sweet, raw | 1 onion | 66 |
| Onions, yellow, sauteed | 1 cup, chopped | 17 |
| Onions, young green, tops only | 1 tbsp | 4 |
| Parsley, freeze-dried | 1 tbsp | 1 |
| Parsley, raw | 1 tbsp | 5 |
| Parsnips, boiled | ½ cup, slices | 29 |
| Parsnips, raw | 1 cup, slices | 48 |
| Peas, edible-podded, boiled | 1 cup | 67 |
| Peas, edible-podded, raw | 1 cup, chopped | 42 |
| Peas, green, canned | 1 cup | 34 |
| Peas, green, raw | 1 cup | 36 |
| Pepper, ancho, dried | 1 pepper | 10 |
| Peppers, banana, raw | 1 cup | 17 |
| Peppers, serrano, raw | 1 cup, chopped | 12 |
| Peppers, chili, green, canned | 1 cup | 50 |
| Peppers, hot chile, sun-dried | 1 cup | 17 |
| Peppers, hot chili, green, raw | ½ cup, chopped | 14 |
| Peppers, hot chili, red, raw | ½ cup, chopped | 11 |
| Peppers, hungarian, raw | 1 pepper | 3 |
| Peppers, jalapeno, canned | 1 cup, sliced | 24 |
| Peppers, jalapeno, raw | 1 cup, sliced | 9 |
| Peppers, pasilla, dried | 1 pepper | 7 |
| Peppers, sweet, green, raw | 1 cup, chopped | 15 |
| Peppers, sweet, red, raw | 1 cup, chopped | 10 |
| Pickle relish, hamburger | 1 tbsp | 1 |
| Pickle relish, hot dog | 1 tbsp | 1 |
| Pickles, cucumber, dill or kosher dill | 1 cup, chopped | 60 |
| Pickles, cucumber, sweet | 1 cup, slices | 93 |
| Poi | 1 cup | 38 |
| Potato, baked, flesh and skin, without salt | 1 potato, medium | 26 |
| Potato, flesh and skin, raw | 1 potato, medium | 26 |
| Potatoes, baked, flesh, without salt | 1 potato | 8 |
| Potatoes, microwaved, cooked in skin, flesh and skin, without salt | 1 potato | 22 |
| Potatoes, microwaved, cooked in skin, flesh, without salt | 1 potato | 8 |
| Potatoes, red, flesh and skin, baked | 1 medium | 16 |
| Potatoes, red, flesh and skin, raw | 1 medium | 21 |
| Potatoes, Russet, flesh and skin, baked | 1 medium | 31 |
| Potatoes, russet, flesh and skin, raw | 1 medium | 28 |
| Potatoes, white, flesh and skin, baked | 1 medium | 14 |
| Potatoes, white, flesh and skin, raw | 1 medium | 19 |
| Pumpkin, canned, without salt | 1 cup | 63 |
| Pumpkin, boiled | 1 cup, mashed | 37 |
| Pumpkin, raw | 1 cup | 24 |
| Radicchio, raw | 1 cup, shredded | 8 |
| Radish seeds, sprouted, raw | 1 cup | 19 |
| Radishes, raw | 1 cup, slices | 29 |
| Radishes, white icicle, raw | ½ cup, slices | 14 |
| Rutabagas, boiled | ½ cup, mashed | 58 |
| Rutabagas, boiled | 1 cup, cubes | 82 |
| Rutabagas, raw | 1 cup, cubes | 66 |
| Scallions (includes tops and bulb), raw | 1 cup, chopped | 72 |
| Shallots, freeze-dried | 1 tbsp | 2 |
| Shallots, raw | 1 tbsp, chopped | 4 |
| Soybeans, green, boiled | 1 cup | 261 |
| Soybeans, green, raw | 1 cup | 504 |
| Soybeans, mature seeds, sprouted, cooked, steamed | 1 cup | 55 |
| Soybeans, mature seeds, sprouted, raw | ½ cup | 23 |
| Spinach, canned | 1 cup | 194 |
| Spinach, boiled | 1 cup | 245 |
| Spinach, raw | 1 cup | 30 |
| Squash, summer, all varieties, boiled | 1 cup, slices | 49 |
| Squash, summer, zucchini, includes skin, raw | 1 cup, sliced | 17 |
| Squash, winter, all varieties, cooked, baked, without salt | 1 cup, cubes | 45 |
| Squash, winter, all varieties, raw | 1 cup, cubes | 32 |
| Squash, zucchini, baby, raw | 1 medium | 2 |
| Sweet potato, canned, vacuum pack | 1 cup, pieces | 44 |
| Sweet potato, cooked, baked in skin, without salt | 1 cup | 76 |
| Sweet potato, cooked, boiled, without skin | 1 cup, mashed | 89 |
| Sweet potato, cooked, boiled, without skin, with salt | 1 cup, mashed | 89 |
| Tomatillos, raw | 1 medium | 2 |
| Tomato and vegetable juice, low sodium | 1 cup | 27 |
| Tomato juice, canned, without salt added | 1 cup | 24 |
| Tomato products, canned, paste, without salt added | 1 cup | 94 |
| Tomato products, canned, puree, without salt added | 1 cup | 45 |
| Tomato products, canned, sauce | 1 cup | 32 |
| Tomatoes, green, raw | 1 cup | 23 |
| Tomatoes, orange, raw | 1 cup, chopped | 8 |
| Tomatoes, red, ripe, canned, packed in tomato juice | 1 cup | 74 |
| Tomatoes, red, ripe, canned, stewed | 1 cup | 87 |
| Tomatoes, red, ripe, cooked | 1 cup | 26 |
| Tomatoes, red, ripe, raw, year round average | 1 cup | 15 |
| Tomatoes, sun-dried | 1 cup | 60 |
| Tomatoes, yellow, raw | 1 cup, chopped | 15 |
| Turnip greens, canned, no salt added | 1 cup | 170 |
| Turnip greens, raw | 1 cup, chopped | 105 |
| Turnips, boiled | 1 cup, cubes | 51 |
| Turnips, raw | 1 cup, cubes | 39 |
| Vegetable juice cocktail, canned | 1 cup | 27 |
| Wasabi, root, raw | 1 cup, sliced | 166 |
| Waterchestnuts, chinese, canned, solids and liquids | ½ cup, slices | 3 |
| Watercress, raw | 1 cup, chopped | 41 |
| Yam, cooked, boiled, drained, or baked, without salt | 1 cup, cubes | 19 |
| Yam, raw | 1 cup, cubes | 26 |
Originally posted 2009-04-15 08:53:52. Republished by Blog Post Promoter
Other Useful Websites -
Creamy Garlic Penne Pasta Recipe It always seems like a big issue for me to decide what to prepare for a side dish, so I’m always looking for a simple recipe that won’t take much time. This Creamy Garlic Penne Pasta Recipe caught my eye. The whole family likes pasta dishes, and I needed...... -
Rose (rosy species) There are more than 10, 000 varieties of the rose-the flower of love-because this showy, aromatic, flowering herb has long been the favorite of hybridizers wherever it is grown. Sweet-smelling herbal tea can be made from the petals and rose hips of most varieties. Red rose petals...... -
Repairing a Slice Your grip does not actually have a lot to do with the direction of your swing, but it does have a lot to do with where your clubface is looking at during the impact, such as open, or closed, or square for example. Grips can be highly individualized in nature.......
