On a Ketogenic Diet, it is no longer possible to rely on the same food sources for calcium intake as before. It is imperative to incorporate 1000 mg of calcium into your daily diet while following a Keto Diet.
Since you were a young child, you’ve probably been told that milk, which is packed with calcium, helps in building strong bones. However, only one part of that statement is accurate. While calcium does indeed play a significant role in developing sturdy bone structures, it also serves other purposes.
The Ketogenic diet is gaining increasing popularity as more individuals become health-conscious and develop an appreciation for its remarkable outcomes.
The proven and acclaimed effectiveness of the ketogenic diet has been confirmed by numerous research studies, demonstrating its evident outcomes. This article will delve into the discussion of Ketosis, a natural biochemical process triggered by the ketogenic diet.
Those who do not adhere to the ketogenic diet often justify their choice by claiming that the diet is difficult to follow and the food lacks flavor due to its low carbohydrate content (although this is not accurate).
On a Ketogenic Diet, individuals often find it challenging to consume the same calcium-rich foods as before, requiring occasional compromises due to the intricacies involved.
We understand that you want to begin adopting a healthier diet, but also want to ensure you receive vital nutrients such as calcium. That’s why we’ve taken your concerns into consideration and devised a solution.
It is important to ensure that your body obtains the appropriate quantity of necessary nutrients while following a Ketogenic diet, as the absence of such nutrients in your diet can have detrimental effects on your health.
Knowing what you consume and its effects is crucial when following a keto diet, as the saying goes: you are what you eat. This holds especially true on a Ketogenic diet, where this quote seemingly holds even stronger significance.
Knowing where to get calcium is important, whether you are following a Ketogenic diet or considering it. But don’t worry! We have organized everything for you.
In addition to its role in bone strengthening, calcium plays vital functions in your body, such as aiding blood clotting to prevent excessive bleeding from minor injuries, facilitating muscle contraction, and contributing to the proper circulation of blood by assisting the pumping action of your heart.
Including an ample amount of calcium-rich foods in your diet is crucial due to the natural loss of calcium through perspiration and excretion.
When you are in ketosis, your increased frequency of urination results in a greater loss of calcium. Additionally, calcium is lost when hair, skin, and nails are shed.
On a Keto Diet, it is important to consume 1000 mg of calcium per day from your food. Understanding the significance of calcium, it is crucial not to overlook its intake as it could result in several health issues.
We have compiled a comprehensive guide for you, presenting these calcium-rich Keto-friendly foods that ensure you meet your calcium needs while following a Ketogenic diet.
Broccoli, a vegetable known for its nutritious qualities, is a popular choice among health-conscious individuals.
The amount of calcium in 1 cup of cooked food is 62 mg.
Besides being a good source of immune-boosting Vitamin C, Broccoli also contains Calcium. Nevertheless, the calcium content in Broccoli is relatively low, so it would be beneficial to incorporate other foods that help increase calcium levels.
Broccoli, just like cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips, is classified as a cruciferous vegetable.
Broccoli is widely known as a superfood due to its ability to aid in Cancer Prevention, Lowering Cholesterol Levels, and enhancing Eye Health. Despite its low calorie content, broccoli is packed with essential nutrients and antioxidants that contribute to various aspects of human well-being.
Sesame Seeds: Get a Taste of These Tiny Seeds
The calcium content is 100 grams, equivalent to 1000 milligrams.
Sesame seeds contribute not only to the intake of Calcium but also aid in reducing Cholesterol levels, lowering blood pressure, regulating hormone levels, and improving nutrient absorption.
Many Indian dishes benefit from the addition of sesame seeds, which provide a nutty flavor and a subtle, barely noticeable, texture. Furthermore, sesame seeds are the primary components of the delightful Middle Eastern dessert known as halvah.
3. Sunflower seeds have beneficial health properties as they are packed with essential nutrients and provide numerous health benefits.
There is a calcium content of 20 mg per 1 oz.
These seeds are not only high in Calcium but also provide a considerable amount of vitamin E and Copper, which are packed with antioxidants.
The versatility of sunflower seeds as a food source is perhaps their best characteristic. Sunflower seeds are typically consumed as a snack rather than incorporated into meals. Additionally, they can be utilized as garnishes or included as ingredients in diverse recipes.
Chia Seeds
A 3.5-ounce serving contains 631 mg of calcium.
Chia Seeds not only contain Calcium, but also serve as an outstanding source of Omega 3 fatty acids, antioxidants, fiber, and Iron.
If you triple this portion, like when enjoying chia pudding with almond milk as a snack, you will obtain 240 mg of calcium, which is nearly equivalent to the amount of calcium in a glass of cow’s milk.
In addition to that, you will acquire all of this with just 3g of net carbs instead of the 12.8g of sugary carbs present in milk. The upcoming item on the menu may not provide a significant amount of calcium, but they serve as a great snack or salad topping to assist you in reaching your daily objectives.
Kale
In a 100-gram serving, there is a calcium content of 254 mg.
Kale is widely used in many recipes, particularly in Asia, due to its versatility. Apart from being rich in Calcium, Kale is also high in fiber and water, which aids in preventing constipation and maintaining a well-functioning digestive system. If you are following a Keto diet and looking for vegetables rich in calcium, Kale is definitely a reliable choice.
In addition, it includes B vitamins and vitamin C, which enhance the absorption of iron. The following food rich in calcium may give the impression of being carb-heavy at first sight, yet upon closer examination, its high fiber content offsets the carb count.
Almonds are the subject of the text.
One ounce serving of this product contains 200 mg of calcium.
Almonds, apart from being a good source of Calcium, contain high amounts of fiber, manganese, and vitamin E. The consumption of Almonds aids in reducing blood pressure, body fat, and other factors that pose a risk to metabolic disease.
Almonds, which are derived from the almond tree, are seeds that are abundant in nutrients rather than fruits. Almonds contain ample amounts of energy, fiber, protein, and several crucial vitamins and minerals like B-vitamins, potassium, magnesium, and zinc.
Once again, this amount is not sufficient to fully meet your calcium needs, but it can contribute to achieving your other macro targets, particularly considering that you will also consume 14g of fat with this serving.
Are you aware that some types of oily fish can provide a small increase in calcium levels as well?
White beans are a type of legume that are light in color.
The calcium content in one cup is 161 mg.
Not only do White Beans contain Calcium, they also have a high amount of resistant starch which aids in boosting metabolism, promoting fat oxidation, and preventing the accumulation of long-term fat. Additionally, they are a good source of folate, vitamins, potassium, magnesium, and iron.
Combining two or three of these foods, depending on the recipe, is a better approach than eating them individually to meet your calcium requirements. Additionally, they can spice up your monotonous meals and resolve any uncertainties about what to eat.
The main point is: “To obtain calcium on a Ketogenic Diet, it is crucial to adhere to these specific foods as calcium is an extremely valuable mineral.”
On a Ketogenic Diet, the foods that previously provided calcium can no longer be consumed. It is necessary to obtain 1000 mg of calcium daily from food while following a Keto Diet.
8. Broccoli Rabe
By sauteing one cup of broccoli rabe in olive oil, you can fulfill 25% of your daily calcium requirements, surpassing the calcium content in a glass of milk.
Additionally, this serving will provide you with more than 119% of the recommended daily intake of vitamin A and nearly 80% of the recommended daily intake of vitamin C. Furthermore, this particular vegetable is highly effective in supplying your body with calcium.
9. Bok Choy
Consuming only one cup of steamed bok choy will fulfill 16% of your daily calcium needs.
With merely 1 gram of net carbs and 20 calories, it provides a full serving of vitamin A and nearly three-fourths of your daily value of vitamin C. The subsequent item on the list might catch you off guard.
10. Sardines
Canned salmon contains even more calcium than sardines, despite being larger in size. One sardine itself provides 45.8mg of calcium due to its skin and bones.
11. Canned Salmon
In addition to providing five times the fat content of sardines, canned salmon will also provide you with a calcium increase of 314 mg for just 4 ounces.
You only have to consume 1g of net carbs for this, which comes at a cost.
In your face, milk!
However, if you are too occupied with meeting your macro goals and cannot find time to track your daily calcium intake, incorporating a supplement like exogenous ketone base may be the answer for your busy lifestyle.
The Most Efficient Way to Add More Calcium to Your Day
Keeping track of calcium intake from different sources such as broccoli and canned salmon can become tiresome for individuals leading busy lifestyles.
Wouldn’t it be wonderful to fulfill nearly 60% of your daily calcium requirements with only one meal? That’s precisely what an Exogenous Ketone Base is capable of achieving.
In addition to providing your body with nearly two thirds of its daily calcium requirement, this product is free from excessive carbohydrates, fillers, additives, and sugar. It also boasts premium Beta Hydroxybutyrate (BHB) of exceptional quality.
By utilizing this potent exogenous ketone, it becomes significantly more effortless to achieve and sustain a state of ketosis.
BHB is beneficial for enhancing energy production, making it an excellent choice for individuals shifting to a ketogenic diet and gradually reducing their consumption of sugary substances.
Calcium Isn’t Just For Strong Bones
According to the USDA, it is recommended to consume approximately 1,100-1,200 mg of calcium daily as it is a vital nutrient necessary for the body in small amounts.
In addition to enhancing bone strength, calcium also:
- Helps your blood clot so you don’t bleed out from simple wounds
- Promotes muscle contraction
- Has a role in pumping your heart
Including plenty of calcium-rich foods in your diet is essential for an additional reason as well: when you perspire, urinate, and defecate, your body naturally eliminates calcium.
Besides the natural loss, there is a possibility of undergoing a sudden decline in calcium levels during the switch to a keto diet.
Due to increased frequency of urine breaks in ketosis, as the body no longer retains water through glycogen stores, your calcium reserves will be depleted at a faster pace.
Every day, calcium is also lost through the hair, skin, and nails.
Without adequate attention, there is a possibility of exposing oneself to a critical risk of fatal hemorrhage due to the absence of normal blood clotting caused by insufficient calcium.
Prior to drinking a whole glass of milk with the intention of boosting your calcium intake, it is important to realize that milk is no longer recommended for individuals following a ketogenic diet.
Enjoy Foods High in Calcium on Keto
With the knowledge of calcium’s significance and a greater understanding of the optimal sources on a keto diet (note: milk is not recommended), there are no justifications for failing to meet your daily need.
It is crucial to pay attention to calcium intake during the transition to ketosis because it is an electrolyte that can be easily eliminated from your body. Monitor your daily calcium consumption to prevent experiencing the unpleasant symptoms of keto flu.
