calcium rich foods.
#1: Dark Leafy Greens (Watercress)
Calcium in 100g
1 Cup Chopped (34g) 10 Sprigs (25g)
(Raw)
120mg (12% DV) 41mg (8% DV) 30mg (3% DV)
Other Greens High in Calcium (%DV per cup, chopped, raw): Curly Kale (14%),
Dandelion Greens (10%), Turnip Greens (10%), Arugula (6%), and Collards (5%). Click
to see complete nutrition facts.
#2: Low Fat Cheese (Mozzarella Nonfat)
1 Cup Shredded
Calcium in 100g 1 Ounce (28g)
(113g)
961mg (95% DV) 1086mg (109% DV) 269mg (27% DV)
Other Cheeses High in Calcium (%DV per ounce): Reduced Fat Parmesan (31%),
Low Fat Swiss (27%), Fat Free Cheddar (25%), Fat free American (22%), Full Fat
(Regular) Swiss (22%), Full Fat (Regular) Cheddar (19%), Whole Milk (Regular)
Mozzarella (14%). Click to see complete nutrition facts.
#3: Low Fat Milk & Yogurt (Low-Fat Yogurt)
Calcium in 100g 1 Cup (245g) 1/2 Cup (123g)
183mg (18% DV) 448mg (45% DV) 224mg (23% DV)
Other Dairy High in Calcium (%DV per cup): Non-fat yogurt (49%), Whole (Full-Fat)
Yogurt (30%), Non-Fat Milk (31%), Low-Fat Milk (30%), Whole (Full-Fat) Milk
(28%). Click to see complete nutrition facts.
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#4: Chinese Cabbage (Pak Choi, Bok Choy)
Calcium in 100g (Raw) 1 Cup Shredded (70g) 1 Head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)
Other Cabbage (%DV per cup cooked): Green Cabbage Cooked (4% DV), Red Leaf
Cabbage Cooked (3% DV). Click to see complete nutrition facts.
#5: Fortified Soy Products (Tofu)
Calcium in 100g 1 Cup (248g) 1/2 Cup (124g)
350mg (35% DV) 868mg (86% DV) 434mg (43% DV)
Other Fortified Soy Products High in Calcium (%DV per cup): Nonfat Soy Milk with
added Calcium (25%), Unsweetened Soy Milk with added Calcium (25%). Click to see
complete nutrition facts.
#6: Okra (Cooked)
1 Cup Sliced
Calcium in 100g 8 Pods (85g)
(160g)
77mg (8% DV) 124mg (12% DV) 65mg (7% DV)
Click to see complete nutrition facts.
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#7: Broccoli
Calcium in 100g 1 Cup Chopped (91g) 1 Cup Cooked (156g)
47mg (5% DV) 43mg (4% DV) 62mg (6% DV)
One cup of cooked broccoli, boiled in water contains just 54 calories. Click to see
complete nutrition facts.
#8: Green Snap Beans
Calcium in 100g
1 Cup Raw (110g) Per Cup Cooked (125g)
(Raw)
37mg (4% DV) 41mg (4% DV) 55mg (6% DV)
One cup of cooked green snap beans, boiled in water contains just 44
calories. Click to see complete nutrition facts.
#9: Almonds
1 Cup Whole
Calcium in 100g 1 Ounce (28g)
(143g)
264mg (26% DV) 378mg (38% DV) 74mg (7% DV)
A one ounce (28g) serving of almonds, which is about 23 kernels, contains 161
calories. Click to see complete nutrition facts.
#10: Fish Canned (Sardines, in Oil, with Bones)
1 Cup Drained
Calcium in 100g 1 Ounce (28g)
(149g)
383mg (38% DV) 569mg (57% DV) 107mg (11% DV)
Other Canned Fish High in Calcium (%DV per ounce serving): Pink Salmon (8%),
Anchovies (6%) and Shrimp (4%). Click to see complete nutrition facts.
#1: Collard Greens
Calcium in 100g Per cup, chopped (36g) Per cup, cooked (190g)
232mg (23% DV) 84mg (8% DV) 268mg (27% DV)
Click to see complete nutrition facts.
#2: Curly (Scotch) Kale
Calcium in 100g Per cup, chopped (67g) Per cup, cooked (130g)
205mg (21% DV) 137mg (14% DV) 172mg (17% DV)
Click to see complete nutrition facts.
#3: Turnip Greens
Calcium in 100g Per cup, chopped (55g) Per cup, cooked (144g)
190mg (19% DV) 105mg (10% DV) 197mg (20% DV)
Click to see complete nutrition facts.
#4: Arugula (Rocket)
Calcium in 100g Per � cup (10g) Per leaf (2g)
160mg (16%
16mg (2% DV) 3mg (0% DV)
DV)
Click to see complete nutrition facts.
#5: Kale
Calcium in 100g Per cup, pieces (16g) Per cup, cooked (130g)
150mg (15%
24mg (2% DV) 94mg (9% DV)
DV)
Click to see complete nutrition facts.
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#6: Spinach (Cooked)
Calcium in 100g Per cup (180g) Per cup, raw (30g)
136mg (14%
245mg (24% DV) 30mg (3% DV)
DV)
Click to see complete nutrition facts.
#7: Watercress
Calcium in 100g Per cup, chopped (34g) Per 10 sprigs (25g)
120mg (12% DV) 41mg (4% DV) 30mg (3% DV)
Click to see complete nutrition facts.
#8: Mustard Greens (Cooked)
Calcium in 100g Per cup, chopped (140g) Per cup, raw (56g)
118mg (12%
165mg (17% DV) 64mg (6% DV)
DV)
Click to see complete nutrition facts.
#9: Broccoli Raab (Rapini, cooked)
Calcium in 100g Per serving (85g) Per bunch (437g)
118mg (12% DV) 100mg (10% DV) 516mg (52% DV)
Click to see complete nutrition facts.
#10: Beet Greens
Calcium in 100g Per cup (38g) Per 1/2 cup (19g)
117mg (12%
44mg (4% DV) 22mg (2% DV)
DV)
Click to see complete nutrition facts.
#11: Pak Choi (Chinese Cabbage)
Calcium in 100g Per cup, shredded (70g) Per head (840g)
105mg (11% DV) 74mg (7% DV) 882mg (88% DV)
Click to see complete nutrition facts.
#12: Okra
Calcium in 100g Per cup (100g) Per 8 pods (95g)
82mg (8% DV) 82mg (8% DV) 78mg (8% DV)
Click to see complete nutrition facts.
#13: Garden Cress
Calcium in 100g Per cup (50g) Per sprig (1g)
81mg (8% DV) 41mg (4% DV) 1mg (0% DV)
Click to see complete nutrition facts.
#14: Spring Onions
Calcium in 100g Per cup, chopped (100g) Per onion (15g)
72mg (7% DV) 72mg (7% DV) 11mg (1% DV)
Click to see complete nutrition facts.
#15: Leeks
Calcium in 100g Per leek (89g) Per slice (6g)
53mg (5%
59mg (6% DV) 4mg (0% DV)
DV)
Click to see complete nutrition facts.
vegetables high in potassium.
#1: White Beans
Potassium in
1 cup cooked (179g)
100g
561mg (16% DV) 1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima
(28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of
15% DV per cup cooked. Click to see complete nutrition facts.
#2: Dark Leafy Greens (Spinach)
Potassium in
1 Cup (30g) 1 Cup Cooked (180g)
100g
558mg (16% DV) 167mg (5% DV) 839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked):Swiss Chard (27% DV),
Kale (8% DV), and Collards (6% DV).
Click to see complete nutrition facts.
#3: Baked Potatoes (With Skin)
Potassium in
Average Potato (173g)
100g
535mg (15% DV) 926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people
with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average
baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see
complete nutrition facts.
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#4: Dried Apricots
Potassium in
1/2 cup (65g)
100g
1162mg (33% DV) 755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup):Peaches (22% DV), Prunes
(20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.
#5: Baked Acorn Squash
Potassium in 100g 1 cup cubed (205g)
437mg (12% DV) 899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked):Hubbard (21%), Butternut
(17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete
nutrition facts.
#6: Yogurt (Plain, Skim/Non-Fat)
Potassium in
1 cup (245g)
100g
255mg (7% DV) 625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate
Yogurt (24% DV). Click to see complete nutrition facts.
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#7: Fish (Salmon)
Potassium in
1 3oz fillet (85g)
100g
628mg (18% DV) 534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)):Pompano (15% DV),
Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV),
Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10%
DV. Click to see complete nutrition facts.
#8: Avocados
Potassium in 100g Average Avocado (201g) 1/2 Cup Pureed (115g)
485mg (14% DV) 975mg (28% DV) 558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184
calories. Click to see complete nutrition facts.
#9: Mushrooms (White)
Potassium in 100g 1 cup sliced (108g)
396mg (11% DV) 428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV),
Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to
see complete nutrition facts.
#10: Bananas
Potassium in
Average Banana (118g) 1 Cup Mashed (225g)
100g
358mg (10% DV) 422mg (12% DV) 806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories.Click to
see complete nutrition facts.
#1: Avocadoes
Potassium in
Per cup, cubes (150g) Per avocado (201g)
100g
485mg (14% DV) 728mg (21% DV) 975mg (28% DV)
Click to see complete nutrition facts.
#2: Guavas
Potassium in
Per cup (165g) Per fruit (55g)
100g
417mg (12% DV) 688mg (20% DV) 229mg (7% DV)
Click to see complete nutrition facts.
#3: Bananas
Potassium in
Per cup, sliced (150g) Per banana (118g)
100g
358mg (10% DV) 537mg (15% DV) 422mg (12% DV)
Click to see complete nutrition facts.
#4: Passion Fruit
Potassium in
Per cup (236g) Per fruit (18g)
100g
348mg (10% DV) 821mg (23% DV) 63mg (2% DV)
Click to see complete nutrition facts.
#5: Kiwi Fruit
Potassium in
Per cup, sliced (186g) Per fruit (86g)
100g
316mg (9% DV) 588mg (17% DV) 272mg (8% DV)
Click to see complete nutrition facts.
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#6: Persimmons
Potassium in 100g Per 2 fruit (50g) Per fruit (25g)
310mg (9% DV) 156mg (4% DV) 78mg (2% DV)
Click to see complete nutrition facts.
#7: Cantaloupe Melon
Potassium in
Per cup, balls (177g) Per wedge (69g)
100g
267mg (8% DV) 473mg (14% DV) 184mg (5% DV)
Click to see complete nutrition facts.
#8: Apricots
Potassium in
Per cup, sliced (165g) Per fruit (35g)
100g
259mg (7% DV) 427mg (12% DV) 91mg (3% DV)
Click to see complete nutrition facts.
#9: Pomegranate
Potassium in 100g Per 1/2 cup, seeds (87g) Per fruit (282g)
236mg (7% DV) 205mg (6% DV) 666mg (19% DV)
Click to see complete nutrition facts.
#10: Figs
Potassium in
Per large fig (64g) Per small fig (40g)
100g
232mg (7% DV) 148mg (4% DV) 93mg (3% DV)
Click to see complete nutrition facts.
#11: Honeydew Melon
Potassium in 100g Per cup, balls (177g) Per wedge (125g)
228mg (7% DV) 404mg (12% DV) 285mg (8% DV)
Click to see complete nutrition facts.
#12: Cherries
Potassium in
Per cup (138g) Per cherry (8g)
100g
222mg (6% DV) 306mg (9% DV) 18mg (1% DV)
Click to see complete nutrition facts.
#13: Pummelos
Potassium in
Per cup (190g) Per fruit (609g)
100g
216mg (6% DV) 410mg (12% DV) 1315mg (38% DV)
Click to see complete nutrition facts.
#14: Nectarines
Potassium in 100g Per cup, slices (143g) Per fruit (142g)
201mg (6% DV) 287mg (8% DV) 285mg (8% DV)
Click to see complete nutrition facts.
#15: Grapes
Potassium in 100g Per cup (92g) Per grape (2g)
176mg (5%
191mg (5% DV) 4mg (0% DV)
DV)
Click to see complete nutrition facts.
Numbness Treatment
1. Warm Compress
The first thing you need to do is apply a warm compress on the affected area. It will help
increase blood supply to the numb area. Moreover, it will relax the muscles and
nerves in the area.
1. Dip a washcloth in warm water.
2. Wring out the excess, then place it on the affected area for 5 to 7 minutes.
3. Repeat several times until the numbness is gone.
You can also enjoy a warm shower or use a heating pad to alleviate discomfort.
2. Massage
Massaging your hands and feet when numbness occurs is another easy way to deal
with this problem. It increases blood circulation, which in turn lessens numbness.
Moreover, it helps stimulate the nerves and muscles, thereby improving their overall
functioning.
1. Put some warm olive, coconut or mustard oil on your palm.
2. Apply it on the numb area.
3. Massage in circular motions with firm fingers for at least 5 minutes.
4. Repeat as needed.
3. Exercise
Exercise can improve blood circulation and oxygen to all parts of the body, thus
preventing numbness and tingling sensations anywhere in the body, including your
hands and feet. Moreover, regular exercise improves mobility and prevents many health
problems.
Do simple foot and hand exercises for 15 minutes daily in the morning. Also,
during intervals at work, exercise your arms, wrists, hands and legs by doing
curls and stretches.
Cardiovascular workouts and aerobic exercises for 30 minutes, 5 days a week
also will help a lot.
Enjoy walking, bicycling, jogging or swimming on a regular basis to improve
blood circulation.
Make sure to stretch well before workouts, and wear appropriate exercise shoes and
gear.
Note: Avoid high-impact exercises if they cause numbness in your feet and toes.
4. Turmeric
Turmeric contains a compound known as curcumin, which helps improve blood flow
throughout your body. In addition, its anti-inflammatory property helps reduce pain and
discomfort in the affected area.
Add 1 teaspoon of turmeric powder to a cup of milk. Heat it over a low flame. Add
a little honey and drink it once daily to improve circulation.
You can also massage the affected area with a paste prepared with turmeric
power and water for a few minutes.
If you have poor circulation, you can take turmeric supplements daily. Consult
your doctor before taking any supplement.
5. Epsom Salt
One of the most common home remedies to reduce numbness is to soak your feet in a
tub of warm water with Epsom salt. The magnesium sulfate crystals can help raise
magnesium levels in the body and improve blood circulation. Adequate circulation can
help reduce numbness and prevent it from recurring.
1. Mix ½ cup of Epsom salt in a small tub filled with warm water.
2. Soak your feet in this solution for 10 minutes.
3. Repeat this remedy a few times a week.
Note: Those who have diabetes or kidney problems must avoid this remedy.
6. Cinnamon
Cinnamon contains numerous chemicals and nutrients, including manganese and
potassium along with many important B vitamins. Its nutritional properties help improve
blood flow to your arms and legs, and thus help treat numbness in hands and feet.
Experts recommend taking 2 to 4 grams of cinnamon powder daily for good blood
circulation.
Mix 1 teaspoon of cinnamon powder in a glass of warm water. Drink it once daily.
Another option is to mix together 1 teaspoon each of cinnamon powder and
honey and have it daily in the morning for a few weeks.
