Calcium is an essential element that plays a role in bone health, muscle movement, and nerve function.
It’s crucial to maintain adequate calcium levels so the body can function optimally.
Calcium is found in bones and throughout the circulatory system; however, the body is incapable of creating calcium, so it must be ingested through a calcium-rich diet.
Including a diet of herbs high in calcium is a great way to provide your body with this mineral. In this article, we’ll review a list of calcium herbs as well as the health benefits of calcium.
Table of Contents
Calcium Overview:
Calcium is a naturally occurring element in water, soil, and rocks. Plants absorb calcium to support the structure of their cell walls and membranes. Certain plants contain more calcium than others, when we consume these fresh herbs that are high in calcium, we increase our dietary calcium intake.
Humans require large amounts of calcium to ensure bone strength and integrity. We also use calcium to maintain vital functions like muscle contraction, blood coagulation, and the firing of neurons. Along with these essential processes, calcium supports blood vessel contraction and dilation.
The small intestines absorb calcium into the bloodstream, where it is either used for bodily processes or stored in the bones. Around 99% of internal calcium is found in the bones, while the rest is located in the circulatory system.
Since vitamin D plays a crucial role in absorbing calcium, it’s important to also consume foods and herbs high in vitamin D.
Calcium deficiency (hypocalcemia) can lead to numerous health complications, including osteoporosis (fragile, weak bones), muscle spasms, limb tingling, mood and behavior issues, bone disorders, and congestive heart failure.
Although calcium is widely found in plants and whole foods, approximately 40% of the US population doesn’t receive adequate calcium. This is due to the highly-processed, mineral-depleted Western Diet.
Types of calcium found in food, water, and plants include calcium carbonate, calcium citrate, calcium phosphates, calcium gluconate, calcium fumarate, calcium malate, and calcium lactate.
Since the body only absorbs 28% – 36% of ingested calcium, it’s essential to consume whole foods and herbs high in calcium to receive this mineral’s various health benefits.
Herbs High in Calcium:
Below is a list of the best herbs for increasing calcium.
1. Nettle (Urtica dioica)
Nettle leaf, more frequently called “stinging nettle,” is an herb noted for its high mineral levels and protective nature. Along with its significant amounts of calcium, nettles contain iron, magnesium, B vitamins, and potassium.
The nettle plant has tiny, imperceivable hairs that can cause skin irritation; however, the sting can be removed when the nettle leaves are heated. After this process, the plant can be added to numerous culinary dishes as a highly nutritional inclusion.
Some of the best nettle preparations include pesto, soups, sauteed nettles, nettle tea, and smoothies. Nettle has a fresh, green, and nourishing flavor, similar to collard greens and spinach.
Apart from its nutritional content, nettles can be used to support skin conditions (psoriasis and eczema), blood issues, joint and muscle pain, and for anemia. For therapeutic applications, nettles can be applied topically as a salve or consumed in tea or tincture form.
1 cup of cooked nettle is estimated to contain 428 mg of calcium. You would need to ingest approximately 2.5 cups of nettle to receive your recommended daily calcium intake. Although possible, it’s best to consume a well-rounded diet of calcium rich foods and herbs to obtain sufficient calcium levels.
Summary:
Stinging nettle leaves contain high levels of calcium and are thought to benefit issues of the skin, blood, joints, and muscles.
2. Oat Straw (Avena sativa)
Oat straw comes from the oat plant and consists of the entire plant minus the milky oat tops and ripe oat seeds. It has been used for its medicinal properties and high nutritional content for millennia.
Herbalists and nutritionists highly revere the entire oat plant due to its mineral-rich constitution and ability to support the body. The ripe oat seeds are a common culinary ingredient in cereal and various baking dishes.
Oat straw is considered a “nervine,” which soothes the nervous system, encouraging relaxation and stabilizing mood. Research shows that oat straw may support the heart and brain, regulate the immune system, soothe skin issues, reduce inflammation, and have antioxidant properties.
It is estimated that 1 cup of oat straw infusion contains 300mg of calcium.
Oat straw can be used topically for skin conditions or consumed as a tea or tincture.
Summary:
Calcium-rich oat straw is an herb with many minerals that has been shown to promote the nervous system, relaxation, cognition, and inflammation.