While animal-based sources are often the first thing that comes to mind when thinking about calcium-rich foods, several plant-based options are also abundant in this essential mineral. Here is a list of common vegetables and fruits that pack a calcium punch:
Collard Greens
Collard greens are a popular vegetable with a high calcium content. In 100g of collard greens, you’ll find approximately 232 mg of calcium. They are also a good source of fiber, which aids in digestion and prevents constipation.
Kale
Kale has gained popularity among health-conscious individuals and is often used in juices, salads, and soups. This hardy vegetable provides a substantial amount of calcium, offering around 150 mg per 100 grams. Kale is also a crop that can be harvested over several years from a single planting.
Spinach
Spinach is easy to grow and resistant to pests. It is a good source of calcium, providing about 99 mg per 100 grams. Spinach is also soft and mild in flavor, making it a versatile and enjoyable addition to meals.
Napa Cabbage
Napa cabbage is a common vegetable these days, and it, too, is a good source of calcium, providing approximately 105 mg per 100 grams. It is also low in oxalates, which means the body can easily absorb the calcium it contains.
Amaranth
Amaranth is a soft and sweet vegetable that helps prevent constipation while also providing ample iron and calcium. In 100g of amaranth, you’ll find about 215 mg of calcium.
Swiss Chard
Swiss chard is a popular vegetable that provides a good amount of calcium, approximately 51 mg per 100 grams. In addition to calcium, Swiss chard also contains magnesium and vitamin D, which are crucial for bone and teeth health.
Dried Figs
Figs, whether from the common fig or the more exotic Smyrna fig, are an excellent source of calcium. These fruits, which were once less popular, are now widely available in markets. Figs can be used in various dishes, such as salted, mixed, or shredded fruit salads.
Oranges
Oranges are a well-known and beloved source of vitamin C, but they also contain a significant amount of calcium. A 100-gram serving of oranges provides about 45-50 mg of calcium, making them a great choice for supporting bone health. Oranges are also rich in fiber and antioxidants, and they make a refreshing and immune-boosting drink.
Papaya
Papaya is a tropical fruit that is widely available and relatively affordable. It is also a good source of calcium, providing about 20 mg per 100 grams. Papaya is rich in vitamins and enzymes, including papain, which aids digestion and may enhance the absorption of nutrients, including calcium.
Lemon
Lemons are versatile and commonly used in cooking and beverages. They are an excellent source of both calcium and vitamin C, providing about 33 mg of calcium per 100 grams. Lemon juice mixed with honey makes a refreshing drink, and lemons are also commonly used as a flavor enhancer in various dishes.
Calcium is an essential mineral for the development of strong bones and teeth. Including these plant-based sources of calcium in your diet provides not only this vital mineral but also a variety of other nutrients that contribute to overall health and well-being. So, which of these calcium-rich foods will you be incorporating into your meals?
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