Spinach
Not only delicious, spinach also contains 341mg of calcium per 100g. Regular consumption of spinach helps reduce the risk of osteoporosis and rickets in children.
Watercress
100g of watercress contains 182mg of calcium. Therefore, this vegetable is a rich source of calcium that helps strengthen the bones.
Kale
This is a familiar vegetable in many Vietnamese households. 100g of kale contains 176mg of calcium. However, it’s important to note that kale contains a high amount of oxalic acid, which can hinder the absorption of important nutrients such as iron and calcium. This can lead to nutrient deficiencies and weakness.
Amaranth
100g of amaranth provides 169mg of calcium. Additionally, amaranth is a good source of vitamin K for bone health and provides fiber to aid in digestion.
Water spinach
Water spinach has a high nutritional value. It’s a favorite vegetable among children and contains a generous amount of fiber and calcium. 100g of water spinach contains 100mg of calcium.
Chinese cabbage
Similar to water spinach, 100g of Chinese cabbage contains 100mg of calcium. This vegetable helps in bone development and increases height. Additionally, Chinese cabbage is rich in vitamins A, C, iron, potassium, and other essential nutrients for overall development.
Kale
Kale not only contains high amounts of vitamin K, A, and C, but a serving of kale salad also provides a significant amount of calcium. 100g of kale provides about 150mg of calcium. Consuming approximately 210g of kale will provide around 315mg of calcium, which is more than a standard cup of cow’s milk (300mg of calcium in approximately 244g).
Bok choy
Bok choy is an excellent natural source of calcium. 100g of bok choy provides approximately 99mg of calcium, contributing to increased bone density. Additionally, bok choy is rich in manganese, an essential mineral that supports bone formation and calcium absorption. The vitamin K in bok choy also plays a significant role in maintaining strong bone density.
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