Calcium is an essential mineral for the health of bones, teeth and the heart system circuit. While milk and dairy products are often considered the main sources of calcium, many vegetables can also provide significant amounts of this nutrient. In this article, we will explore different calcium-rich vegetables, focusing on their nutritional content per 100 grams and their beneficial effects on our bodies.
1. Cabbage (Bok Choy):
Cabbage, also known as Bok Choy, is a crunchy, delicious green leafy vegetable.100 grams of raw cabbage provides about 105 mg, or 11% of the recommended daily amount. In addition to calcium, this vegetable is also an excellent source of vitamins A, C and K as well as fiber. Regular consumption of cabbage can help strengthen bones, aid digestion and promote healthy skin.
2. Spinach:
Spinach is often considered one of the most nutritious vegetables.For 100 grams of cooked spinach, you’ll get about 136 mg, or 14% of the recommended daily amount.Additionally, spinach is rich in vitamins A, C, E and K, as well as iron and fiber. High in calcium and other nutrients, spinach can help strengthen bones, maintain a strong immune system, and improve eye health.
3. Kale:
Kale is another nutritious vegetable rich in calcium. For 100 grams of raw kale, you’ll get about 150 mg, or 15% of the recommended daily intake.In addition to being an excellent source, kale is also rich in vitamins A, C and K, fiber and antioxidants. This powerful vegetable can help strengthen bones, support brain function and promote healthy skin.
4. Brussels Sprouts:
Brussels sprouts are not only delicious when cooked properly but are also rich in calcium. For 100 grams of cooked Brussels sprouts, you’ll get about 42 mg, or 4%of the recommended daily amount. These little green balls are also rich in vitamins C, K and B6 as well as fiber.Brussels sprouts can help strengthen bones, support digestive health and boost the immune system.
5. Radish:
Radish is an often overlooked vegetable that is rich in calcium. For 100 grams of cooked beets, you’ll get about 43 mg of calcium, or 4% of the recommended daily amount. In addition to calcium, radishes are also a source of vitamins C and B6, fiber and potassium.Eating radishes regularly can help strengthen bones, improve digestion and support heart health.
6. Parsley:
Parsley is a sweet, aromatic vegetable and also contains a large amount of calcium. For 100 grams of cooked parsley, you’ll get about 22 mg of calcium, or 2% of the recommended daily amount.In addition to calcium, parsley is also rich in fiber, vitamins K, C and B9, as well as potassium. Consuming it may contribute to bone health, healthy digestion and hormonal balance.
7. Celery:
Celery is a crunchy vegetable often eaten as a healthy snack. For 100 grams of raw celery, you’ll get about 40 mg, or about 4%of the recommended daily amount.In addition to calcium, celery is also rich in vitamins K, C and B6, fiber and antioxidants.. Consuming it regularly can strengthen bones, aid digestion and reduce inflammation in the body.
8. Zucchini:
Zucchini is a versatile, low-calorie vegetable that can also contribute to our calcium intake. For 100 grams of cooked zucchini, you’ll get about 16 mg, or 2% of the recommended daily value.They are also rich in vitamins C, B6 and K, fiber and antioxidants.Zucchini can help strengthen bones, support heart health and promote healthy digestion.
Conclusion:
Calcium-rich vegetables are a great alternative to dairy products to meet our calcium needs.Cabbage, spinach, kale and Brussels sprouts are all calcium-rich vegetables and contain many other essential nutrients. Incorporating these vegetables regularly into our daily diet can help strengthen our bones, support our immune system, and improve our overall health. Remember to add a variety of vegetables to your diet and consult a healthcare professional for individualized recommendations.
