What Is The Best Vegetables That Will Give A Good Source Of Calcium

Your body holds an abundance of calcium. Around 99% of this mineral is stored in your bones and teeth. The other 1% is in your blood and soft tissues.

Eating foods rich in calcium is critical to growing and maintaining strong bones. It’s also an important nutrient for healthy cell function. Your body requires calcium to support muscle and nerve function, regulate blood pressure and hormone levels, as well as facilitate communication between cells.

Why You Need Calcium

Calcium is essential for nearly every process in the body. Your body can’t produce calcium. You need to get calcium through foods and supplements, but your body can better absorb it from food. Calcium is also present in some medications such as antacids. The recommended daily amount of calcium is 1,300 milligrams (mg) per day for adults, children, as well as pregnant and lactating women.

Calcium serves as a critical nutrient for:

Cellular Function

Your body maintains a certain level of calcium in your blood at all times, so that your cells can properly function. A dip in calcium blood levels will trigger your body to borrow calcium from your bones.

Bone Health

Your bones continually break down and rebuild. Before age 30, the rate that you build bone is higher than the rate that you break it down. Beyond age 30, the rates reverse. This is why people who are elderly have more brittle bones that are more at risk of breaking.

Osteoporosis occurs when there is an imbalance between bone building and bone breakdown. To lower your risk of developing osteoporosis, you should strive to make the strongest, densest bones before age 30. One way to prevent bone loss after age 30 is by consuming enough calcium. This will lessen the amount your body has to take from your bones.

Blood Pressure Control

Calcium helps blood vessels contract and relax, and is therefore needed to maintain healthy blood pressure. Recent studies show that to get this benefit, the calcium must be sourced from food rather than supplements.

Decreased Risk of Kidney Stones

Calcium also prevents kidney stones from forming by decreasing the absorption of oxalates, which are found in many plant foods like spinach, beets, raspberries, and sweet potatoes. Oxalates are associated with a higher risk of developing kidney stones. Only calcium from food — not supplements — can help reduce this risk.

Foods With Calcium

While many supplements are available, scientists recommend that at least half of your calcium intake should come from your diet.

These eight foods are some of the best sources of calcium available:

  1. Dairy products
    Products like milk, yogurt, and cheese are rich in calcium and also tend to be the best absorbed sources of it. Calcium is not absorbed as well from plant and fortified foods.
  2. Soybeans 
    Dry-roasted soybeans are a good source of calcium. A half-cup contains 230 mg of calcium, making them an excellent source of calcium for those who follow a vegan diet.
  3. Dark Green, Leafy Vegetables 
    Cooked kale, spinach, and collard greens are all good calcium sources. Collard greens having the highest amount: a half-cup provides 175 mg of calcium.
  4. Calcium-Fortified Foods
    Orange juice and cereals are often fortified with calcium. Calcium citrate malate is a well-absorbed form found in some fortified juices. There are also fortified cereals that provide as much as 1,000 mg of calcium per serving.
  5. Canned Salmon
    Aside from dairy products, canned salmon is one of the best dietary sources of calcium. Just 3 ounces of canned salmon provides 181 mg. Salmon also contains Vitamin D, which helps your body absorb more calcium.
  6. Figs 
    Five dried or fresh figs provide your body with 135 mg of calcium. Papayas and oranges are two other fruits high in calcium.
  7. Flour Tortillas
    Good news for carb lovers: one 10-inch flour tortilla provides you with 90 mg of calcium.
  8. Canned Baked Beans
    Four ounces of canned baked beans contain 160 mg of calcium. Beans also contain a lot of fiber.

We all remember Popeye popping open a can of spinach to gain super strength in the cartoons of our childhood. While spinach won’t actually make you instantly grow big muscles to fight villains, it is one of the top vegetables for calcium, which helps us grow strong, healthy bones. About Veggies High in Calcium Calcium is important because it helps build and maintain strong healthy bones and teeth, helps with blood clotting, supports nervous system functions, and regulates the heartbeat. It also can help prevent osteoporosis, a disease which causes weak and porous bones. Osteoporosis accounts for over 1.5 million broken or fractured bones each year. Women over 50 are specifically at high risk for osteoporosis. The recommended daily requirement of calcium is 1,000 mg. for adults ages 19-50 and 1,200 mg. for adults over 50. About 99% of our calcium intake is stored in our bones and teeth, while the other 1% is found in our blood and soft tissues. When calcium stores run low in our blood, the body borrows calcium from the bones. If this happens too frequently, we are left with weak, calcium deficient bones. Increasing our calcium intake by eating calcium rich foods can prevent bone problems in the future. Additionally, foods that are rich in Vitamin D and Vitamin K help the body absorb more calcium and regulate calcium stores. Eating Calcium Rich Vegetables Most people are aware that milk and other dairy products are a great source of calcium. However, dairy products are also high in saturated fats. Also, people with dairy intolerance or those who choose vegan diets are not able to benefit from the high calcium in dairy products. Eating veggies high in calcium can help those who cannot get their daily dose of calcium from dairy. Dark, leafy greens and dried beans are some of the most well-known calcium rich vegetables, but they are not the only veggie calcium sources. Below are some of the best vegetables for calcium. Note: High sodium intake can result in loss of calcium, so it may be best to skip the salt.

Nuts and seeds

Eating a variety of nuts and seeds will boost your mineral intake, and their protein, fiber, and fat make them a satisfying snack.

Depending on which nuts and seeds you choose, you could get a healthy dose of copper, iron, magnesium, manganese, molybdenum, phosphorus, selenium, or zinc.

Try pumpkin seeds for magnesium or Brazil nuts for selenium, a key nutrient for thyroid function, reproduction, and DNA production. You can simply snack on nuts (a great daily nosh), sprinkle them on your morning oatmeal, or blend them into smoothies.

Cruciferous vegetables

Maybe you’ve heard that cruciferous veggies are superstar foods, but do you know exactly what they are? Behind the fancy name are goodies like broccoli, cauliflower, arugula, kale, brussels sprouts, and cabbage.

Research has shown that these tasty, versatile veggies are rich in sulfur, which helps your cells function and assists your body in creating glutathione, a powerful antioxidant. They also provide the minerals calcium, chromium, and iron, along with a bunch of vitamins.

There are soooo many ways to enjoy these veggies — add them to stir-fries, toss them into salads, or just dip them in hummus and call it a snack!


In a word, eggs ROCK. They’re a terrific source of protein, healthy fats, and antioxidants, along with iron and many other vitamins and minerals like zinc, biotin, choline, pantothenic acid, riboflavin, phosphorus, selenium, and vitamins A, B12, and D.

Just remember: Most of that goodness is in the yolk, so don’t leave it out! Add a scramble to your morning routine or toss a hard-boiled egg on your salad. Eggs are also great or turning your ho-hum ramen into a rich and magical soup.


Shrimp, lobster, crawfish, oysters, clams, mussels, and crab make up the delicious party platter we call shellfish. They contain copper, iodine, iron, phosphorus, potassium, selenium, and zinc.

Shellfish are a good low fat source of protein. Try spicy boiled shrimp, crab cakes, or an easy paella made with any shellfish variety.


Was there ever any doubt that beans belong in your life? They’re full of protein and fiber, they taste awesome, and they provide all these minerals: copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, and zinc.

There’s no reason to get bored with beans when you have so many to choose from: black, red, white, pinto, garbanzo, and on and on. Add them to soups and grain bowls or blend them into dips.

Bonus: They’re inexpensive, so loading up on minerals doesn’t cost a bundle.


Mmmm… what’s better than a big bowl of purple, red, and blue berries, bursting with sweetness?! In addition to being yummy, berries contain calcium, copper, iron, manganese, and potassium.

Some studies have shown that eating berries (or their bioactive compounds) lowers the risk of inflammation, type 2 diabetes, and cardiovascular disease. Add them to smoothies or snack on ’em straight from the fridge.


Good ol’ ahhhh-vocados. Sure, they’re delicious on toast, but did you know avocados are also a good source of potassium and magnesium?

Research suggests that potassium helps regulate blood pressure and boost heart health. And magnesium is an all-star player among minerals. It helps your muscles and nerves work and helps regulate blood sugar and blood pressure. It’s also important for making bone, protein, and DNA.

Get in the habit of spreading and adding avocado wherever you can — the possibilities are endless!

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