Do you know how to get calcium from fruits and vegetables? This post contains all of the calcium fruits and vegetables in your diet that you need. Calcium deficiency is considered to be a serious health issue for both men and women. If a person does not consume enough calcium in their diet, it could lead to osteoporosis and bone fractures. This is because our bones contain roughly 25
percent of the body’s calcium and if this calcium is not replaced, it will be taken from the bones. Calcium rich vegetables are essential for good health. Vegetables are a great source of calcium. Vegetables high in calcium include kale, okra, turnip greens, mustard greens, bok choy, and broccoli. Serve these vegetables with a fat-free cooking spray for more bioavailable calcium!
Calcium is a vital mineral that is recommended for people to take. Why? Here I’ll cover some of the most important health benefits calcium offers. Calcium is a mineral found in the human body. Calcium is the most plentiful mineral in the human body, comprising 1-2% of total body weight. In addition to bones and teeth, calcium is also used to regulate heartbeat, induce phase 2 enzymes responsible for detoxification, and activate numerous proteins.
Calcium Fruits And Vegetables
Calcium fruits and vegetables are the best source of this essential mineral. Long-lasting bones are not a privilege of humans. That is because bones are as hard as rocks. While men are often concerned about their bone health, women pay more attention. Women should refuse to be disadvantaged. They must take calcium fruits and vegetables to improve their bone strength. Calcium deficiency can cause osteoporosis, rickets and brittle bones. Calcium is important in skeletal growth of children and for proper functioning of the muscles and nerves. You can get enough calcium from your diet by eating foods rich in vitamin D and calcium or taking dietary supplements containing them.
Role of Calcium in our body:
Calcium is important for bone health throughout your life. Diet is the best way to get calcium into our body and can be included in our everyday meals and snacks.
Since our body doesn’t produce it’s own calcium, we must source it from our foods. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes – Find the full list below.
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.
The benefits of calcium
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive.
The risks of too little calcium
Not getting enough calcium could result in a number of health problems including related to weak bones:
- Children may not reach their full potential adult height
- Adults may have low bone mass, which is a risk factor for osteoporosis
Children and adolescents are at risk, but so are adults age 50 and older.
Fruits & Vegetables High in Calcium
“High in calcium” fruits and vegetables contain 200 mg or more of calcium (20% of the daily value).
Among them are:
Fruits & Vegetables that Provide a Good Source of Calcium
Fruits and vegetables are considered “excellent sources of calcium” if they provide 100 mg to less than 190 mg of calcium (10%–19% of the daily value).
These include, for instance, the following:
- Brazil Nuts
- Sesame seeds
- Tahini Pate
- Bok Choy/Pak Choi
- Died Figs
- Rasins/dried Grapes
Beans and Lentils
- Chick Peas
- White beans
- Red beans
- Green/Fresh beans
- Black eyed Peas
- Sheep Milk
- Coconut Milk
- Soy drink
- Soy drink, calcium enriched
- Rice drink
- Oat milk
- Almond milk
Meat and Fish:
- Red Meat
- Fish (e.g. Cod, Trout, Herring, Whitebait)
- Tuna, canned
- Sardines in oil, canned
- Smoked Salmon
- Flavoured Yoghurt
- Yoghurt mixed with Fruit
- Natural Yoghurt
Most cheeses are a good source of calcium
“But where do you get your calcium?”
I’m sure you’ve heard this query if you avoid dairy products. It’s typically said in a scandalized tone by someone who is obviously agog that you don’t drink milk, whether it’s from friends, family, or a stranger in the checkout line.
I confess, the question makes me a little crazy. Because—logically speaking—why would adult humans need to drink baby-cow growth formula just to get enough calcium?
Yet I understand why people are shocked. We’re taught from day one that milk is the source of calcium in anyone’s diet. Without milk, your bones are pretty much destined to dissolve as you age, right?
I don’t know about you, but that’s the message I got.
However, when you dig into the science, an entirely different picture emerges: Multiple studies have found that drinking milk doesn’t prevent fractures at all.1,2 One study even found that drinking lots of milk increased hip fracture risk in older women.3 Ironically, taking calcium supplements is also linked to broken bones4. In fact, it looks like getting enough, but not too much calcium, is the way to go.
So, what decreases fracture risk? Fruits and veggies.5 This may be because many fruits and vegetables contain not only calcium, but magnesium, potassium, and vitamin C, which are essential to strong bones. (Vitamin D also helps prevent broken bones; you can get it from sun, supplements, and fortified foods.)
So I’ve settled on an answer to the checkout lady’s calcium question. I simply say:
I get my calcium from the same place cows do: Plants! Click To TweetFood for thought. 🍅
How much calcium do you really need?
Unexpectedly, not that much. Women between the ages of 19 and 50 need 1000 mg of calcium daily, according to the US government. The National Health Service of the United Kingdom indicates that people only require 700 mg daily, thus that estimate may be high.
I’ll list the latest calcium recommendations for adults in the United States since I live here. (Kids’ instructions here.) But it appears that you are exempt if you reside in the United Kingdom. 😉
Calcium Rich Vegetables
1. Collard greens: 357 mg calcium
This calcium powerhouse is a staple in the South! If you want something quick and simple to enjoy, try Superfast Hoisin Collard Greens. (357 mg per 1 cup of cooked from frozen collard greens that have been boiled and drained.)
2. Edamame: 261 mg calcium
3. Turnip greens: 249 mg calcium
Possibly the tastiest part of the turnip, the greens are a great source of calcium. (249 mg per 1 cup boiled and drained turnip greens, cooked from frozen)
4. Nopales: 244 mg calcium
5. Kale: 179 mg calcium
6. Mustard greens: 165 mg calcium
7. Baby bok choy: 158 mg calcium
8. Dandelion greens: 147 mg calcium
9. Snow peas: 150 mg calcium
10. Broccoli rabe: 100 mg calcium
11. Acorn squash: 90 mg calcium
Acorn squash, which is high in calcium, is the ideal stuffing vegetable. Roasted seeded acorn squash halves on parchment paper or a Silpat for 45 minutes at 375 degrees for a quick, delicious dinner. Turn the halves over once they are cooked and gently browned, then fill with chili, stew, sautéed vegetables, or beans. There you have it: a quick, filling dinner with plenty of calcium. (One cup of roasted squash cubes has 90 mg)
12. Sweet potatoes: 89 mg calcium
Sweet potatoes: my favorite veggie! You can easily enjoy them sliced into fries, which you can microwave with a little water or roast at 425F for 20 minutes. Of course, I proceed to dip my fries in an absurd amount of ketchup, but that’s optional. 😉 I also love baked sweet potatoes smashed open and smothered with copycat vegan Hidden Vallen ranch dressing. Yum! (89 mg per 1 cup boiled and mashed sweet potato, without skin)
13. Stewed tomatoes: 87 mg calcium
If you’re a chili fan, you’re in luck: Stewed tomatoes have a nice dose of calcium. Not a chili fan? Try Peanut-Sweet Potato Stew. You’ll get an added calcium boost from the sweet potatoes. (87 mg per 1 cup canned, stewed tomatoes)
14. Butternut squash: 84 mg calcium
Who knew sweet, creamy butternut squash was a calcium king? You’ll love it in this meatless Stuffed Butternut Squash recipe from Rock My Vegan Socks, pictured above. (84 mg per 1 cup baked squash cubes)
Where’s the spinach?
I can hear the nutrition buffs now: But spinach has lots of calcium! Where is it?
You’re right, spinach does have loads of calcium. But it also has lots of oxalate, which blocks your body from absorbing calcium. And that means most of the calcium from spinach ends up in your 💩. (Oh yes she did.)
So while spinach is nutritious for about a thousand other reasons, calcium isn’t one of them.
Health Benefits Of Calcium
There are multiple health benefits of calcium, including helping to maintain healthy bones and teeth, regulating heart contractions and blood clotting, among others. Calcium is one of the most abundant minerals on earth. It’s found in nearly everything we consume, including water and plants. However, among the many sources of calcium, our top concern is what’s commonly referred to as dairy products. According to scientific facts, modern human beings crave calcium more than any other mineral.
Numerous foods include calcium, an important element that is also involved in a variety of other processes. You presumably already link calcium to strong bones. If so, you’ve taken the appropriate steps. It also functions as a cofactor for a number of enzymes, enhancing their effectiveness. In your body, calcium accounts for a sizeable 2% of the weight. A whopping 99% of the calcium in the body is believed to be stored in the bones and teeth for structural stability. The remaining calcium is essential to your health for numerous reasons, some of which might surprise you because it is needed in other bodily processes.
Dietary sources of calcium
Calcium cannot be produced by your body on its own. Therefore, you must obtain calcium through a balanced diet or through supplements. For people between the ages of 19 and 50, 1,000 mg per day is advised. For women over 50, 1,200 mg per day is advised; for men, 1,000 mg per day is sufficient up to age 70. The following are some of the top calcium-rich foods:
- Dairy products such as milk, yogurt and cheese
- Leafy green vegetables, including kale
- Salmon and sardines
- Fortified grains and juice
- Navy beans
If you cannot tolerate lactose, look for alternative dietary calcium source. Although calcium supplements can help increase consumption, your diet should be your primary source of calcium.
Increasing calcium absorption
Getting the right amount of calcium absorbed is one of the toughest challenges. Even with a calcium-rich diet, vitamin D is necessary for calcium absorption. Sunlight is the best source of vitamin D. As a result, many people have deficiencies. This includes those who don’t go outside much and those who reside in colder climates. Your vitamin D levels can be restored with the aid of a supplement.
Signs of deficiency
Calcium deficiency may occur for several reasons. Common reasons include:
- Poor calcium intake
- Medications that inhibit absorption
- Dietary intolerance to dairy products
- Hormonal shifts
Numerous health problems, most frequently weakening bones and illnesses like osteoporosis, can result from deficiency. Muscle weakness, elevated blood pressure, arthritis, and loose teeth are other indicators of insufficiency. Because it supports some of your body’s most vital processes, calcium is crucial.
How does calcium help?
1. Supports bone health
From infancy through age, bone formation requires enough calcium consumption. To maintain adult bone mass at its maximum, intake is also required. Without sufficient calcium consumption, bones thin out, become more fragile, and are more likely to shatter and fracture. Additionally, osteoporosis, which is characterized by a loss of bone mass, is brought on by weakened bones. Due to falls, people with osteoporosis run the risk of developing major health issues. Although women are more likely to develop osteoporosis than males, this does not indicate that men are immune. Since osteoporosis can affect everyone, calcium intake is crucial over the course of a lifetime.
2. Helps regulate muscle contractions
Calcium and magnesium combine to control how muscles contract. Calcium is released when muscles activate nerves. Muscle contractions are caused by calcium’s binding to muscle proteins. Magnesium helps muscles relax by blocking calcium. Muscles relax when calcium is pushed out of them. For muscles to work properly, this procedure is crucial.
3. Helps maintain weight
According to several research, adults and kids who consume less calcium are also more prone to put on weight. Although calcium is essential in maintaining a healthy metabolism, which is necessary to maintain a healthy weight, it does not always speed up weight loss.
4. Strengthens teeth
Calcium is essential for the growth and maintenance of strong jawbones and teeth. It aids in maintaining your teeth in place and collaborates with phosphorus during childhood to strengthen your teeth. To protect your teeth from bacteria and tartar that cause cavities and deteriorated oral health, calcium is a component of tooth enamel.
5. Transports nutrients
To facilitate the flow of blood and nutrients through blood vessels, your body needs calcium. Enzymes and hormones that affect almost all bodily functions are included in this.
6. Lessens PMS
Low calcium consumption is associated with an increase in premenstrual syndrome symptoms. Common PMS symptoms like discomfort, exhaustion, mood swings, bloating, and food cravings may be lessened with calcium. A healthy, calcium-rich diet will help to lessen the bothersome PMS symptoms that interfere with daily life.
7. Supports heart health
Although the majority of people do not consider calcium to be important for heart health, the heart does. It participates in the process that helps your body contract and pump blood. Calcium has a key role in the contraction and relaxation of heart muscles. Additionally, calcium plays a part in preserving healthy blood pressure and maintaining pressure levels in arteries.
8. Balances pH levels
Calcium aids in preserving your body’s normal acid-alkaline balance by neutralizing acidic substances. Your body is consuming acidic foods if you eat cured meats, sweet snacks, sugary drinks, and a lot of processed meals. Acidity impairs healthy food absorption and harms your wellbeing. Maintaining an acidic environment in your body raises health risks over time, hence it is crucial to promote an alkaline environment.
9. Wards off kidney stones
It was once thought that kidney stones were brought on by calcium. According to current studies, dehydration and excessive oxalate consumption are more likely to be the causes of kidney stones than dietary calcium, which can help lower the risk of developing them.
10. Reduces indigestion
In addition to being a dietary supplement, calcium carbonate is also a component in antacids. These antacids provide temporary relief from acid indigestion, heartburn, and a sour stomach.
Calcium is one of the most vital minerals in the body. Continued deficiency throughout childhood and adulthood can result in negative health impacts, making dietary consumption an essential key to good health. If you are concerned about calcium consumption, it is crucial to address it with your healthcare practitioner.
11) Supports bone health
Calcium, along with vitamin D (which aids in calcium absorption), is necessary for strong bones and teeth. Your bones contain about 40% calcium by weight. Your teeth’s enamel is largely composed of calcium as well.
Cells called osteoblasts assist in creating the matrix in your bones. Resorption and remodeling is the process by which osteoclasts, a different type of cell, resorb and restructure existing bone. Calcium is used by both osteoblasts and osteoclasts to aid these processes.
Osteoporosis and bone loss, which typically occur later in life, are prevented by calcium. Calcium supplementation can lower bone loss by up to 1.2% and the risk of fracture in older persons by at least 10%, according to meta-analyses of scientific studies.
Women who have had menopause are more susceptible to osteoporosis and bone fractures, thus it is especially important for them to consume enough amounts of calcium.
As a result of menopause’s estrogen deficit, the rate of bone resorption—the process by which bones are broken down and their minerals are released into the bloodstream—increases.
Make sure to consume enough vitamin D from foods and/or supplements to reap the greatest advantages for bone health. The average adult need 600–800 IU daily.
12) Helps prevent kidney stones
Minerals and salts can solidify inside your kidneys to produce kidney calculi, often known as kidney stones. It can be exceedingly uncomfortable to pass kidney stones.
Calcium oxalate stones are the most prevalent kind of kidney stones. Contrary to popular belief, calcium is not to be avoided in order to avoid calcium oxalate stones.
Your chance of forming calcium oxalate kidney stones is decreased by calcium’s ability to bind to oxalates. Consuming enough calcium may prevent kidney stones and sustain normal calcium levels.
13) Heart health
High blood pressure is a major risk factor for developing cardiovascular disease (heart disease). High blood pressure can also lead to circulation problems, kidney disease, and other issues.
According to a study, calcium supplementation helped reduce systolic and diastolic blood pressure levels . In people with lower calcium intakes, the reduction in blood pressure was even more significant.
Another study summarized that adequate calcium intake could be protective against vascular disease and stroke . However, some studies have associated calcium supplementation with an increased risk of cardiovascular disease in some people.
For instance, according to a meta-analysis, calcium supplementation increased the risk of cardiovascular disease by about 15% in healthy postmenopausal women
Getting too much calcium through supplementation might cause calcification of your arteries, which can block blood flow and cause a heart attack or stroke
The bottom line is that there probably isn’t much benefit of calcium supplementation if you’re already eating enough calcium in your diet.
14) Weight management
The high protein content of many calcium-rich meals, like dairy products, can increase satiety. One explanation for this is that calcium intake may aid in preventing obesity and overweight.
Three clinical trials and six observational studies’ worth of data were gathered for a summary analysis. Children’s body weight decreased by one kg and adults’ body weight decreased by 2.5 to 3 kilo for every 300 milligrams of calcium ingested.
According to the study that used the aforementioned information, consuming two servings more calcium each day could cut the chance of being overweight by as much as 70%.
15) Might reduce your risk of certain cancers
Both men and women are at a 4% chance of developing colon cancer. A study found that consuming more calcium is linked to a lower risk of colon cancer.
However, consuming a lot of calcium (above the daily recommended quantity) may make you more likely to get prostate cancer. As a result, it’s wise to always check with your doctor to see if you can benefit from taking a calcium supplement.