Beyond Dairy: 7 Calcium-Rich Vegetables for Strong Bones

Strong bones are essential for overall health, especially as we age. While dairy products are a common source of calcium, there are plenty of vegetables that can contribute to bone health as well. These plant-based options can be a great addition to your diet, providing calcium and other essential nutrients.

Broccoli

This cruciferous vegetable is packed with calcium and other essential nutrients. Just 100 grams of broccoli provides about 40 mg of calcium, roughly 3% of your daily needs.

Kale

A leafy green powerhouse, kale is rich in vitamins and minerals, including calcium. A 100-gram serving contains about 132 mg of calcium, which is about 10% of your daily requirement.

Spinach

This leafy green is an excellent source of calcium, boasting about 114 mg per 100 grams, which is about 9% of your daily needs.

Edamame

While edamame is known for its protein content, it's also a good source of calcium. A serving of 155 grams of cooked edamame provides approximately 8% of your daily calcium requirement.

Pakcoy

This versatile vegetable is low in calories and commonly used in various cuisines. A 100-gram serving contains about 93 mg of calcium, about 7% of your daily needs.

Peas

This healthy snack is rich in calcium. A 100-gram serving of peas contains approximately 59 mg of calcium, about 5% of your daily requirement.

Parsley

Often used as a garnish, parsley is surprisingly rich in calcium. A 100-gram serving contains about 138 mg of calcium, about 11% of your daily needs.

What are the health benefits of consuming calcium-rich vegetables?

Calcium is essential for bone health, especially as we age, and these vegetables are a great source of calcium.

How much calcium does broccoli provide per serving?

100 grams of broccoli provides about 40 mg of calcium, which is roughly 3% of your daily needs.

What is the daily calcium requirement for an average adult?

The daily calcium requirement varies depending on age. It's best to consult your doctor or a registered dietitian to determine the appropriate daily intake for you.

Which vegetable is considered a leafy green powerhouse and provides a significant amount of calcium?

Kale is a leafy green powerhouse rich in vitamins and minerals, including calcium. A 100-gram serving contains about 132 mg of calcium, which is about 10% of your daily requirement.

How much calcium does a serving of cooked edamame provide?

A serving of 155 grams of cooked edamame provides approximately 8% of your daily calcium requirement.

Calcium Needs and Personalized Recommendations

Individual calcium needs vary depending on age and other factors. It's crucial to consult with your doctor or a registered dietitian to determine the appropriate daily intake for you. They can provide personalized recommendations based on your specific health requirements and dietary needs.