Green vegetables are also a valuable source of calcium.
Calcium is an essential mineral that helps maintain healthy bones, teeth, muscles and nerve activity. While milk and dairy products are often considered the most common source of calcium, many vegetables also contain significant amounts of calcium.
According to nutrition experts, diversifying sources of calcium-rich foods not only helps meet daily nutritional needs but also brings many vitamins, minerals and antioxidants that are beneficial for health. Adults often need from 1,000 to 1,200 milligrams of calcium per day to maintain body function and limit the risk of osteoporosis.
5 notable calcium-rich vegetables
Mustard greens top the list with about 268 milligrams of calcium in each cooked cup. This vegetable is also rich in vitamin K and fiber, supporting bone and digestive health.
Spinach provides about 245 milligrams of calcium per cup cooked. In addition, it is also a rich source of iron, magnesium, potassium and folate.
Taro contains about 204 milligrams of calcium per serving, equivalent to a cup. This root also provides energy, fiber and potassium for the body.
Radish leaves are also a nutritious choice with about 197 milligrams of calcium per cup cooked. In addition, this food also contains a lot of vitamin C, vitamin K and folate.
Pickled bok choy provides about 185 milligrams of calcium per cup cooked, while also supplementing vitamin A, vitamin C and potassium with a fairly low calorie content.
According to Ms. Samantha Cassetty - a nutritionist in New York City (USA) - combining many sources of calcium-rich foods in the diet helps the body absorb nutrients more effectively instead of relying on a single type of food.
Experts also recommend supplementing enough vitamin D and magnesium to support calcium absorption. At the same time, it is necessary to maintain a balanced diet, combining green vegetables, fruits, protein-rich foods and regular exercise to protect bone health for a long time.
