7 Foods You Should Eat if You’re After More Calcium

Amy Taylor June 05, 2015

Calcium is one of the most important minerals needed by our body. It plays a major role in the development and maintenance of healthy bones and teeth, and studies have shown that getting sufficient level of calcium may help prevent osteoporosis. Apart from promoting bone health, calcium is also essential in sending and receiving nerve signals in the body, releasing hormones, keeping a normal heartbeat, preventing blood clot, and squeezing and relaxing muscles.

When it comes to calcium, we always think of dairy products. Milk, cheese, yogurt and other dairy produce are indeed a good source of calcium. But there are other natural food sourced of this essential mineral. And if you have lactose intolerance or allergy to dairy products, or wanting to cut back on your intake of saturated fats, these are the foods that you want to eat a little more of.

Broccoli Rabe

Just a 2/3 cup serving of this vegetable is already loaded with 100 milligrams of calcium. And while it taste a little bitter, it is rich in many other nutrients, including half the RDA of vitamin C and 3 grams of muscle-building protein. Broccoli Rabe is a great source of vitamin A as well.

Kale

Perfect for dieters with just 30 calories per serving, you will also get 101 milligrams of calcium per cup of raw kale. The same serving size also contains your body’s daily requirement of vitamin C, along with a two-day worth of vitamin A. Plus, kale contains a hefty amount of vitamin K – which is essential in preventing blood clot.

Collard Greens

Just a cup of cooked collard greens already contain 268 milligrams of calcium, which is more than a quarter of the recommended daily requirement of the mineral. Not only that. The same serving of collard greens is also packed with a three-day’s worth of vitamin A, which is essential in promoting eye health and preventing vision problems as you age.

Broccoli

Two cups of raw broccoli boast of 86 milligrams of calcium. Studies suggest that cruciferous vegetables have more calcium than orange. Plus, this superfood is packed with anti-cancer antioxidants. Regular consumption of broccoli has been linked to a lower risk of colon and bladder cancer.

Edamame

One cup of cooked edamame has 98 milligrams of calcium. What’s more, it is a complete protein, which means it contains all the essential amino acids that your body needs. When you eat a serving of these immature soybeans, you also get 8 grams of fibre which is good for your belly.

Bok Choy

Also known as Chinese cabbage, a cup of this vegetable has only 9 calories. A cup of shredded bok choy contains 74 milligrams, along with vitamin A, vitamin C, and potassium.

Figs

Just half a cup of dried figs boasts of 121 milligrams of calcium. It is also loaded with potassium and fibre, as well as magnesium which is essential in over 300 biomechanical reactions in your body, including bone development, muscle function, and heart health.

See? If you can’t eat dairy or you’re cutting back on it, don’t think you won’t be able to get your daily dose of calcium, as this nutrient can be found in many other healthy produce!