Calcium Rich Vegetables

The human body requires several nutrients for its proper functioning. Vitamins and minerals are these essential nutrients that are required by the human body in order to carry out various functions. Among the different nutrients and minerals, calcium is one of the most important one. Babies, children and teenagers, specially, have a higher requirement of calcium as it is essential for proper growth and development of bones in the body. On the other hand, pregnant women also have a greater demand for calcium as it is essential for the growth of the baby. So, what are the sources of calcium in the body? Here we will see more on calcium rich vegetables.

Vegetables Rich in Calcium

We are aware that milk contains the highest amount of calcium that is easily absorbed in the body. Secondly, dairy products like yogurt, cheese, ice cream, etc. are also calcium rich foods that one can include in the diet. Fish and eggs also contain sufficient amounts of calcium. However, some people may be unable to include dairy foods in their regular diet (sometimes due to lactose intolerance). In that case, people can go for calcium rich vegetables as there is a wide choice of vegetables to choose from. So, what are vegetables high in calcium? The following is a table of vegetables that contain the highest amounts of calcium.

Vegetable	Calcium content (in mg)
Mustard Spinach	284
Soybeans	261
Collards	226
Spinach	194
Scotch Kale	172
Turnip greens	170
Beet greens	164
Bok choy	158
Dandelion	147
Broccoli	112

Including these vegetables in the diet regularly can help in fulfilling the daily requirement of calcium. It should be noted that most of the raw vegetables contain high amounts of calcium and are considered as good sources of calcium than cooked vegetables. What are the other vegetables that contain good amounts of calcium? Let us take a look.

Calcium Rich Vegetables List

The following is the calcium rich foods list of vegetables containing high amounts of calcium.

• Artichokes
• Asparagus
• Bamboo shoots
• Beets
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chives
• Coriander
• Cucumber
• Eggplant
• Garlic
• Jicama
• Leeks
• Lemon grass
• Lettuce
• Mushroom
• Mustard greens
• Okra
• Olives
• Onions
• Parsley
• Parsnips
• Peas
• Pepper
• Potatoes
• Pumpkin
• Radicchio
• Radishes
• Shallots
• Swiss Chard
• Sweet Corn
• Squash
• Sweet potato
• Tomatillos
• Tomatoes
• Wasabi

When thinking of fruits high in calcium, you can note that blackberries, blueberries, pomegranate, grapefruit, raisins, prunes, bananas, mango, orange and dates contain good amounts of calcium. All these calcium rich vegetables and fruits are easily available in the market. One can have them raw or in the form of salad or juice in order to make them a part of the diet.

One may also come across calcium supplements in the market that contain higher amounts of calcium that can be used to prevent calcium deficiency. However, taking calcium supplements without consulting the doctor can lead to calcium overdose. One should also be aware of the too much calcium side effects in the body. Having natural sources of calcium is the best way for prevention of deficiency diseases and also for avoiding the risk of overdose. Having calcium rich foods regularly helps in maintaining strong bones and also reduces the risk of bone fractures. Children should also be encouraged to have calcium rich foods for proper growth and development.

I hope this list of calcium rich vegetables was helpful to you. As all the minerals and nutrients can be obtained from food sources, one should have a nutritious diet comprising healthy foods to fulfill the requirement of these nutrients. It will definitely keep deficiency diseases at bay. Take care!