Vegetables are a good source of calcium, especially leafy greens like spinach and Swiss chard. Other vegetables with high calcium levels include soybeans, mung beans, and green beans. Cooked or canned vegetables can also contain calcium.
Calcium is a mineral that is essential for maintaining strong bones and teeth, and is an important part of keeping the brain and nervous system healthy. Many people have trouble consuming the recommended daily amount of this substance, especially those who follow strictly vegetarian or vegan diets. Fortunately, many food sources contain calcium, including vegetables. Some of the best-known vegetables with calcium include leafy greens like spinach and Swiss chard, as well as soybeans, mung beans, and green beans.
Although most vegetables contain some amount of calcium, some contain more than others. Green leafy vegetables generally rank highly on the list of vegetables with calcium. One cup (237 ml) of cooked, chopped Swiss chard, for example, contains about 357 mg of calcium, while one cup (237 ml) of raw cabbage can contain up to 137 mg. Green leafy vegetables are not the only vegetables that contain a large amount of calcium. A single serving of okra can result in a consumption of 177 mg of calcium, while adding a clove of garlic to a meal can add up to 5 mg.
High levels of this mineral can also be found in parsnips and turnips, French beans and Chinese broccoli, bok choy, and Swiss chard. More unusual vegetables with calcium include spirulina, a type of freshwater algae, dandelion greens, lemongrass, and amaranth leaves. Although this may seem strange to some, many of these vegetables are high in calcium and can easily be tossed into a salad or vegetable wrap.
For those with a finicky palate, other more familiar types of calcium vegetables include sweet and hot peppers, pickles, potatoes, and cabbage. Diners with more sophisticated palates can pick up vegetables like asparagus, eggplant, and squash, which also contain this mineral. Although these varieties contain less calcium than other types, they are generally easy to find and fit a number of recipes.
Although fresh, raw produce is often a better choice, some types of vegetables can still contain calcium, even when cooked or canned. For example, a serving of boiled squash can contain up to 37 mg of calcium, while baked winter squash can contain 45 mg. A single serving of canned beets can still typically provide around 44mg, and canned carrots can retain 37mg per serving. Some relishes that contain vegetables, such as relish and ketchup, may also contain a small amount of calcium.
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