Top 20 Calcium-rich Vegetables

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Calcium is a mineral essential for the development, growth, and maintenance of teeth, skeleton, and bones. Calcium-rich vegetables may include turnip, spinach, mustard, beetroot, broccoli, and other leafy green vegetables as discussed below.

Calcium deficiency is a concern for health professionals leading to lethargy, numbness in fingers, muscle cramps, and sometimes loss of appetite.

If you are interested in learning more about healthy living, please refer to the lists of blogs compiled by Feedspot top 100 health blogs.

How much calcium do you need?

According to the U.S Government, women ages ranging from 19-50 need approximately 1000 mg of calcium every day. Refer to the table below for detailed information on the daily recommended value (DV) of calcium.

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Recommended value of calcium according to the life stage

Benefits of calcium in your diet

There are many benefits related to calcium consumption. However, the primary benefit includes building blocks for the skeletal and muscular system. Calcium-rich vegetables are beneficial and calcium helps in strengthening teeth, bones, joints and reacts with other chemicals to support the bloodstream, and liver.

Below is a list of calcium-rich vegetables. For more information, see the list of top 10 calcium-rich foods and their benefits.

Top 20 list of calcium-rich vegetables

1. Kale

Kale is a leafy green vegetable containing nutrients essential for your body and kale is considered calcium-rich vegetable. Kale helps in managing blood pressure, boosting your digestive health, and protects against type 2 diabetes.

According to the dietary guidelines for Americans, 118 grams of kale contains 177 milligrams of calcium which is approximately 17.7% of the daily recommended value of calcium. Other nutritional contents of kale may include dietary fibers, iron, magnesium, phosphorus, proteins, vitamin C, folate, vitamin K, and beta carotene.

Dietary tips for kale include curly kale, lacinato or dinosaur kale, and red Russian kale suggesting for consumption as a raw, side dish, kale chips, and smoothies.

2. Turnip

Turnip is a root vegetable popular as a European staple food. Like many other vegetables, turnips are also a powerhouse of nutrients, low in calories, and calcium-rich vegetables. The health benefits of turnip may include relieving intestinal problems, helps in lowering blood pressure, reduces the risk of cancer, helps in weight loss, and aids in digestion.

According to the United States Department of Agriculture (USDA), one cup of raw turnip cube contains about 39 milligrams of calcium. Other nutrients include dietary fibers, proteins, calories, carbohydrates, healthy fats, iron, folate, and vitamin K.

3. Spinach

Spinach is a leafy green vegetable belonging to the amaranth family loaded with nutrients, antioxidants, minerals, and it is considered calcium-rich vegetables. Regular consumption of spinach may benefit eye health, prevent cancer, reduces blood pressure, helps in managing diabetes, promotes healthy skin and hair, and reduces oxidative stress.

According to the USDA food composition database, 100 grams of spinach contains 30 milligrams of calcium. Other nutrients and minerals may include proteins, iron, magnesium, potassium, vitamin A, folate, and calories.

As a versatile vegetable, spinach can be consumed raw as well as cooked. You may add spinach with pasta, soups, casseroles, a sandwich, and a smoothie.

4. Green mustard

Green mustard is a leafy vegetable with nutrients and minerals helpful for your body. Mustard is a powerhouse of phytonutrients, low in calories, dietary fibers, vitamin K, rich in antioxidants, and vitamins like folic acid, thiamin, riboflavin, and considered calcium-rich vegetables.

According to the nutrition data, 140 grams of green mustard contains 165 milligrams of calcium. Other nutrients may include vitamin K, vitamin A, Vitamin C, selenium, copper, betaine, and vitamin B6.

Green mustard is helpful for healthy joints and bone health, it is rich in antioxidants, improves mental health, protects eyes, promotes a healthy heart, and reduces the symptoms of arthritis.

5. Beetroot

As a superfood, beetroot is famous for improving athletic performance, reduction of blood pressure, and considered calcium-rich vegetables. Other health benefits of beetroot may include improving heart health, helps in lowering blood glucose levels, and promotes healthy digestion.

According to the USDA, 100 grams of beetroot contains 16 milligrams of calcium which is 1% of the daily recommended value. Beetroot also contains a good amount of sodium, potassium, dietary fibers, vitamin C, magnesium, and iron.

6. Okra

Okra, also known as ladyfinger, is a popular vegetable packed with lots of vitamins, minerals, and antioxidants. Okra is famous for its health benefits including the removal of toxins, promotes healthy pregnancy, manages diabetes, promotes a healthy heart, prevents constipation, and many other health-related issues.

According to the U.S. Department of Agriculture (USDA), 100 grams of raw okra contains 82 milligrams of calcium. Other nutrients and minerals include calories, proteins, dietary fibers, carbohydrates, vitamin K, potassium, thiamin, folate, and vitamin A.

7 Broccoli

Broccoli is considered a superfood low in calories and a powerhouse of nutrients. The health benefits of broccoli may include reducing the risk of cancer, improves bone health, helps in boosting your immunity, improves your skin health, reduces inflammation, reduces the risk of getting diabetes, protects your cardiovascular health, and aids in digestion.

According to the United States Department of Agriculture (USDA), 76 grams of broccoli contains 35 milligrams of calcium which is 3.5% of the daily recommended value. Broccoli also contains other minerals, nutrients, proteins, and antioxidants helpful for your body.

8. Green peas

Green pea has been a part of the human diet for more than 100 years and it is consumed all over the world. Green pea is a powerhouse of nutrients like vitamin K, vitamin C, and magnesium. Health benefits of green peas may include weight loss, improves bone health, provides essential proteins, boost energy levels, relieves constipation, controls diabetes, and reduces cholesterol levels.

According to the recommended daily allowance, 140 grams of green pea contains 28 milligrams of calcium that is 4.66% of the daily recommended value. Green pea is also a good source of calories, proteins, carbs, healthy fats, iron pyridoxine, riboflavin, and folic acid.

9. Parsley

Parsley is a herb, commonly used by Americans and Europeans for cooking. It helps in elevating the flavors of most of the recipes like soups and salads. Parsley may help in improving blood sugar, promotes a healthy heart, aids in kidney health, boost immunity, and enhance liver health.

According to nutrition data, one cup or 60 grams of parsley contains 82.8 milligrams of calcium which is 8% of a daily recommended value. Parsley is also a good source of nutrients and minerals like carbohydrates, dietary fibers, proteins, folate, iron, magnesium, potassium, and riboflavin.

10. Sweet potatoes

Sweet potato is rich in starch and grown worldwide. It is used as a staple food and sweet potato is a good source of dietary fiber, potassium, and many other essential nutrients. Sweet potato may help in insulin sensitivity, maintains blood pressure levels, reduces the risk of cancer, improves digestion, improves eye health, boost immunity, and helps in reducing inflammation.

According to the USDA, 124 grams of sweet potato contains 50.8 milligrams of calcium. Sweet potato is also considered a water-rich food with 98.7 grams of water content. Other nutrients and minerals may include calories, proteins, healthy fats, carbohydrates, iron, magnesium, potassium, and beta carotene.

11. Brussel sprouts

Brussel sprout is a vegetable rich in dietary fibers, antioxidants, and vitamins. Among many other health benefits, brussel sprout is famous due to its antioxidant properties, rich in dietary fibers, high in vitamin C contents, helps in reducing inflammation, is a natural detoxifier, helps in blood sugar regulation, and provides protection for many other diseases.

According to the nutrition data, 21 grams of cooked or boiled brussel sprout contains 7.6 milligrams of calcium which is 1% of the daily recommended value. Brussel sprout is a good source of carbohydrates, dietary fibers, omega-3 fatty acids, proteins, vitamin A, vitamin K, and water.

12. Beans

Beans belong to a leguminous plant that is rich in proteins, iron, and riboflavin. Health benefits of beans may include promoting heart health, antioxidant properties reduce the risk of cancer, helps in managing diabetes, prevents fatty liver, and helps improving gut health.

According to USDA, 171 grams or 1 cup of beans contain 80 milligrams of calcium which is 8% of the daily recommended value. Other nutrients and minerals include iron, proteins, healthy fats, carbs, fibers, magnesium, phosphorus, potassium, and folate.

13. Baby bok choy

Bok choy is a Chinese white cabbage belonging to cruciferous vegetables, with a good supply of nutrients and low in calories. Baby bok choy helps in preventing cancers, improves bone health, lowers blood pressure, promotes a healthy heart, reduces inflammation, helps in boosting immunity, and improves skin health.

According to USDA, 70 grams of bok choy contains 74 milligrams of calcium. Bok choy is also a good source of carbohydrates, dietary fibers, proteins, vitamin C, iron, vitamin A, and folate.

14. Butternut squash

Butternut squash is an excellent source of antioxidants like vitamin C, vitamin E, and beta carotene. As per the researchers and nutritionists, butternut squash helps in reducing inflammation, lowers the risk of heart disease, protects against mental health, and helps in weight loss.

According to the U.S Department of Agriculture, 100 grams of butternut squash contains 48 milligrams of calcium. It is also a great source of calories, carbs, proteins, dietary fibers, vitamin A, vitamin C, vitamin E, thiamin, pyridoxine, folate, and potassium.

15. Tomatoes

Tomatoes are a widely used vegetable in many diets. It can be consumed raw as well as included in various recipes. Tomato is a great source of dietary fiber and helps in reducing the risk of heart disease. It can also help in promoting heart health, prevents cancer, and improves skin health.

According to the Osteoporosis Foundation, 120 grams of raw tomato contains 11 milligrams of calcium. Other nutrients and minerals may include calories, water, proteins, dietary fibers, carbohydrates, potassium, vitamin C, vitamin A, alpha-lipoic acid, lycopene, folic acid, and beta carotene.

16. Collard greens

Collard green is a cruciferous vegetable rich in various nutrients, minerals, and low in calories. Regular consumption of collard green may help in improving bone health, prevents cancer, improves liver function, promotes healthy digestion, improves healthy skin, and promotes sound sleep.

According to the nutrition data, 190 grams of chopped collard green contains 266 milligrams of calcium which is 27% of the daily recommended value. Other nutrients and minerals include carbohydrates, dietary fibers, omega-3 fatty acids, proteins, vitamin A, iron, potassium, phosphorus, and vitamin K.

17. Cabbage

Cabbage is a cruciferous vegetable widely consumed in various diets. Cabbage is packed full of nutrients and minerals like vitamin K, magnesium, folate, and rich in calcium. Cabbage consumption may help in protection from radiation therapy, prevents cancer, promotes a healthy heart, boost immunity, and promotes healthy digestion.

According to the nutrition data, 89 grams or one cup of chopped cabbage contains 35.6 milligrams of calcium which is 4% of the daily recommended value. Cabbage also contains a good amount of proteins, calories, carbohydrates, dietary fibers, omega-6 fatty acids, magnesium, iron, and vitamin A.

18. Soybeans

Soybean is a legume vegetable native to eastern Asia and it is considered an important component of Asian diets and calcium-rich vegetables. Soybeans are processed in different products like soy proteins, soy flour, tofu, soy milk, and soybean oil. Health benefits of soybean may include reducing cancer risk, alleviation of menopause symptoms, and improvement of bone health due to calcium content.

According to the nutrition data, 186 grams of matured soybean seed contains 515 milligrams of calcium which is 52% of the daily recommended value. Other nutrients and minerals may include high-quality proteins, phytoestrogens, low in saturated fats, and cholesterols.

19. Arugula

Arugula is a cruciferous vegetable that originated from the Mediterranean region and is considered calcium-rich vegetables. It is a nutritious food with lots of health benefits including weight loss, ease in a normal blood clot, promotes a healthy heart and nerve function, prevents folate deficiency, prevents neural tube defects, boosting the immune system, helps in blood coagulation, and helps in maintaining kidney health.

Arugula is cholesterol-free, fat-free, sugar-free, and low in calories. According to the USDA food database, 100 grams of arugula contains 160 milligrams of calcium. Other nutrients and minerals present in arugula include dietary fibers, carbohydrates, proteins, vitamin C, vitamin A, vitamin K, potassium, folate, iron, and phosphorus.

20 Swiss chard

Swiss chard is a leafy green vegetable packed full of nutrients, minerals, and considered calcium-rich vegetables. Native to the Mediterranean region, swiss chard is beneficial for various health problems including heart, blood sugar, and weight loss. It may help in lowering blood sugar levels, promotes a healthy weight, and full of antioxidant properties.

According to the nutrition data, 175 grams or one cup of cooked Swiss chard contains 10% of the daily recommended calcium value for our body. Other helpful nutrients and minerals include calories, proteins, carbs, fibers, vitamin A, vitamin C, Potassium, and iron.

Conclusion:

Calcium is an essential mineral for our body and we may not get it in sufficient quantity. Dairy products are considered rich in calcium but plant-based vegetables are also packed full of minerals and nutrients.

You will be able to meet the daily recommended value of calcium by consuming the vegetables mentioned in this article. I Hope, this piece of the article has covered calcium-rich vegetables and helpful for the readers.