Calcium_Top 10 Vegetables

Calcium is necessary for the growth and maintenance of strong teeth and bones,
nerve signaling, muscle contraction, and secretion of certain hormones and enzymes. A
deficiency in calcium can lead to numbness in fingers and toes, muscle cramps,
convulsions, lethargy, loss of appetite, and abnormal heart rhythm. Finding calcium in
vegetables and fruits is a concern for vegans, or those on a raw food diet. The DV
(percent daily value) for calcium is 1000mg, below is a list of calcium rich vegetables.

#1: Collard Greens (Cooked) (In Kashmir Only)

Calcium per 100g serving Calcium in 1 Cup Chopped

210mg 357mg

21% DV 36% DV

#2: Kale (Raw)

Calcium per 100g serving Calcium in 1 Cup

205mg 137mg

21% DV 14% DV

#3: Turnip Greens

Calcium per 100g serving Calcium in 1 Cup Chopped

190mg 105mg
 19% DV 10% DV

#4: Garlic
Calcium per 100g serving Calcium in 1 Cup Calcium in 1 Clove

181mg 246mg 5mg

18% DV 25% DV 1% DV

#5: Arugula (Rocket)

Calcium per 100g serving Calcium in 1 Cup

160mg 32mg

16% DV 4% DV

#6: Broccoli Rabe (Rapini)

Calcium per 100g serving Calcium in 1 Bunch Cooked (437 grams)

118mg 516mg

12% DV 52% DV
#7: Mustard Greens
Calcium per 100g serving Calcium in 1 Cup Chopped

101mg 152mg

10% DV 15% DV

#8: Sun Dried Tomatoes

Calcium per 100g serving Calcium in 1 Cup

110mg 59mg

11% DV 6% DV

#9: Spinach (Raw)

Calcium per 100g serving Calcium in 1 Cup

99mg 30mg

10% DV 3% DV

#10: Okra
Calcium per 100g serving Calcium in 1 Cup Sliced

96mg 177mg

10% DV 18% DV

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Dairy products may be the first thing you think of when trying to increase calcium
in your diet. However, fruits and vegetables are also good sources of calcium.
Vegetables high in calcium content benefits vegetarians, the lactose intolerant and
others who do not eat dairy products. According to Harvard University, most
Americans eat just three servings of fruits and vegetables each day. This is well
below the recommended five to 13 servings.

High Calcium Fruits and Veggies

Dark green vegetables have the most calcium.One half cup of cooked spinach has
130 mg of calcium; bok choy contains 80 mg; kale has 90 mg; and mustard greens
pack 100 mg. Fruits naturally contain less calcium, but are rich in potassium that
works with calcium to control water balance, heartbeat and nerve impulses to
muscles. One cup of fortified orange juice contains 300 mg of calcium.

Bone Health

There is strong evidence from numerous scientific studies that foods high in calcium
promote bone growth and maintenance. A diet rich in calcium rich fruits and
vegetables can slow and even reverse bone loss that leads to osteoporosis.

Lowered Cancer Risk

Fruits and vegetables high in calcium are linked to reduced cancer risk. The World
Cancer Research Fund and the American Institute for Cancer Research cite several
studies claiming nonstarchy vegetables like spinach, cabbage and tomatoes can
provide protection from cancer of the mouth, throat, stomach, lungs and prostate.
However, there is debate within the scientific community over whether these
findings are conclusive.
Eye Health

Calcium-rich fruits and vegetables can help prevent age-related eye problems like
cataracts and macular degeneration. This includes closing of the eye lens and
damage to the retina. Leafy green calcium-rich vegetables like spinach and kale
contain the pigments lutein and zeaxanthin. The vegetables may control free
radicals before they can harm eye tissue and cause vision loss.

Heart Health

Eating fruits and veggies high in calcium can can reduce your risk for heart disease.
A study performed by Harvard's Nurses' Health Study and Health Professions
monitored more than 100,000 people for 14 years. It found that the more calcium
rich fruits and vegetables people ate, the less likely the were to develop heart
disease. The people who ate eight or more servings per day were 30 percent less
likely to have a heart attack or stroke.