23/6/2016

6VegetablesHighinCalcium

6VegetablesHighinCalcium
byDr.EdwardGroupDC,NP,DACBN,DCBCN,DABFM
PublishedonJanuary21,2013,LastUpdatedonSeptember10,2013

Calciumisanessentialmineralformaintaininghealthybonesafactorinthedevelopmentinnumerousdiseases
suchasosteoporosis,rheumatoidarthritisandothers.Andwhileyoumaythinkthatyoutakeinenoughcalcium
throughouttheday,orthatyouneedtoconsumemeatordairytotakeinenoughcalcium,thiscouldntbefurther
fromthetruth.
LikevitaminB12,whichisfoundinmeat,calciumisanothersubstancethatisthoughttobeverydifficulttofind
whenonlyfocusingonveganfoodsources.Butthegoodnewsforeveryonevegans,vegetarians,andmeat
eatersalikeisthattherearenumerousvegetablesouttherethatcontainnotableamountsofcalcium.Whats
more,thesevegetablesprovideawealthofotherhealthbenefitswhileprovidingthisessentialmineral.

1.Kale
Anexcellentsourceofcalcium,kaleoffersawhopping139mg
per100gservingofthevegetableandoffersveryabsorbable
calcium.Kalealsocontainsover45differentflavonoids,offering
ultrapotentantioxidantbenefits.[1]

2.CollardGreens
Collardgreensareagreatchoiceandveryhighincalcium.A1
cupservingoffer357mg(35%DV).[2]

3.Broccoli
AlongwithvitaminC,vitaminK,vitaminA,folate,anddietaryfiber,broccolihasabout74mgofcalciumpercup.[3]

4.Kelp
Alsorichinpotassiumandiodine,kelpcontainsabout136mgofcalciuminaonecupserving.[4]

5.Spinach
http://www.globalhealingcenter.com/naturalhealth/vegetableshighincalcium/

1/3

23/6/2016

6VegetablesHighinCalcium

Thisincrediblyhealthfulgreenveggiecontainsabout56mg/cup.A100gservingwouldequatetoabout145mgof
calcium.Inaddition,spinachalsocontainsimmuneboostingvitaminC,vitaminA,manganese,andamega
servingofvitaminK.Populationsallovertheworldrelyonspinachfornutrition.[5]

6.Soybeans
Youcanexpecttofindabout175mgofcalciumwithinacupofsoybeans.Note:Whilesoybeanscanprovideyou
withthecalciumyourelookingfor,thisfoodisalmostalwaysgeneticallymodified,presentingadangertoyour
health.Ifyouareeatingsoybeans,makesurethatthisfoodespeciallyis100%organic.[6]
Whiletheabovefoodsmaybeenoughforanyvegan,vegetarian,orevenmeateatertotakeinenoughdaily
calcium,thisishardlyanexhaustivelist.Therearemanyothervegetablesandevenfruitsthatareagreatsource
ofcalcium.Doyouhaveafavoritewaytoprepareoneoftheseentriesorhaveasuggestionthatsnotonthe
list?Leaveacommentandletusknow!

References:
1.HeaneyRP,WeaverCM.Calciumabsorptionfromkale.AmJClinNutr.1990Apr51(4):6567.
2.TordoffMG,SandellMA.Vegetablebitternessisrelatedtocalciumcontent.Appetite.2009Apr52(2):498
504.
3.MichaelsenKF,AstrupAV,MosekildeL,RichelsenB,SchrollM,SrensenOH.[Theimportanceofnutrition
forthepreventionofosteoporosis].UgeskrLaeger.1994Feb14156(7):95860,9635.Review.Danish.
4.KimSK,BhatnagarI.Physical,chemical,andbiologicalpropertiesofwonderkelpLaminaria.AdvFoodNutr
Res.201164:8596.doi:10.1016/B9780123876690.000077.Review.
5.OgawaK,TsubonoY,NishinoY,WatanabeY,OhkuboT,WatanabeT,NakatsukaH,TakahashiN,Kawamura
M,TsujiI,HisamichiS.DietarysourcesofnutrientconsumptioninaruralJapanesepopulation.JEpidemiol.
2002Jan12(1):18.
6.HirotaT,HirotaK.[Nutritioninbonegrowthanddevelopment].ClinCalcium.2011Sep21(9):132933.doi:
CliCa110913291333.Review.Japanese.

Resultsmayvary.Informationandstatementsmadeareforeducationpurposesandarenotintendedtoreplace
theadviceofyourdoctor.GlobalHealingCenterdoesnotdispensemedicaladvice,prescribe,ordiagnoseillness.
TheviewsandnutritionaladviceexpressedbyGlobalHealingCenterarenotintendedtobeasubstitutefor
http://www.globalhealingcenter.com/naturalhealth/vegetableshighincalcium/

2/3

23/6/2016

6VegetablesHighinCalcium

conventionalmedicalservice.Ifyouhaveaseveremedicalconditionorhealthconcern,seeyourphysician.

http://www.globalhealingcenter.com/naturalhealth/vegetableshighincalcium/

3/3