Calcium foods: 7 Calcium-Rich Fruits and Vegetables to Add to Your Diet

Calcium is an essential mineral that is necessary for strong bones and teeth, nerve function, muscle contraction, and blood clotting. While many people associate calcium with dairy products, there are plenty of plant-based sources of calcium as well. In this article, we’ll explore seven calcium-rich fruits and vegetables that can help you meet your daily calcium needs.

1. Kale

Kale is one of the most nutrient-dense foods on the planet and is an excellent source of calcium. One cup of cooked kale contains approximately 177 mg of calcium, which is about 18% of the daily recommended intake for adults. Kale is also rich in vitamin K, which is important for bone health.

2. Broccoli

Broccoli is another calcium-rich vegetable that is packed with other essential vitamins and minerals. One cup of cooked broccoli contains approximately 62 mg of calcium, which is about 6% of the daily recommended intake for adults. Broccoli is also a good source of vitamin C, which can help with calcium absorption.

3. Oranges

Oranges are not only a good source of vitamin C, but they also contain calcium. One medium-sized orange contains approximately 52 mg of calcium, which is about 5% of the daily recommended intake for adults. Oranges are also a great source of potassium and folate.

4. Figs

Figs are sweet and delicious fruit that are also high in calcium. One cup of dried figs contains approximately 241 mg of calcium, which is about 24% of the daily recommended intake for adults. Figs are also a good source of fiber and antioxidants.

5. Spinach

Spinach is another leafy green vegetable that is high in calcium. One cup of cooked spinach contains approximately 245 mg of calcium, which is about 24% of the daily recommended intake for adults. Spinach is also a good source of iron, vitamin A, and vitamin K.

6. Kiwi

Kiwi is a tropical fruit that is high in vitamin C and also contains calcium. One medium-sized kiwi contains approximately 60 mg of calcium, which is about 6% of the daily recommended intake for adults. Kiwi is also a good source of fiber and potassium.

7. Rhubarb

Rhubarb is a unique vegetable that is often used in desserts and baked goods. One cup of cooked rhubarb contains approximately 348 mg of calcium, which is about 35% of the daily recommended intake for adults. Rhubarb is also a good source of vitamin K and fiber.

In conclusion, there are plenty of plant-based sources of calcium that can help you meet your daily calcium needs. By incorporating calcium-rich fruits and vegetables like kale, broccoli, oranges, figs, spinach, kiwi, and rhubarb into your diet, you can ensure that you’re getting the nutrients your body needs for strong bones and teeth, muscle function, and overall health.