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Jul 20, 2008
Calcium-Rich Fruits and Vegetables
In researching my most recent article, Best Dietary Sources of Calcium, I found some other good sources of calcium that I was surprised to find are also high in calcium. I knew that oranges are a great source of calcium, but did not know that raisins also were rich in calcium. The best fruit and vegetable sources of calcium are:
Cooked collards contain 168 mg per 1/2 cup
Cooked kale contains 103 mg per 1/2 cup
Cooked spinach contains 84 mg per 1/2 cup
Cooked broccoli contains 68 mg per 1/2 cup
1 medium raw carrot contains 27 mg
1 medium orange contains 60 mg
1/2 cup of chopped dates contains 26 mg
1/2 cup of raisins contains 22 mg
So for those who don't like fish or cannot tolerate dairy products, eat your fruits and veggies to help meet your daily requirement of calcium.
Comments
Dec 14, 2008 12:04 AM
Guest :
great to know the veg and fruits that are of great value in our bodies
making efforts to make sure that my family benefits from this info
manyara nyaga
Apr 27, 2009 4:15 PM
Guest :
Yeah, i agree.Especially because i'm a vegan, so i can't get calcium from
milk or egg products. Thanks for the info.
Sep 14, 2009 9:15 AM
Guest :
Spinach isn't great for calcium as it likes to hang onto it. I didn't know
that about oranges, I suppose I can learn to like them. I'll try to get my
hands on some rasins to. Thanks for this great article.
I'm
suprised in this you didn't mention black strap molasses or figs, which are
good sources.
No spell checker for sorry for any mistakes. Tom
(vegan) :).
Sep 14, 2009 10:58 AM
Jennifer Murray :
Hi Tom,
Thanks for your comments on my blog post. It's always nice to
know there's someone out there reading. :-)
Actually, after your
comment that spinach isn't a good source of calcium, I did a bit more
research. It does seem like the scientific literature agrees with you -
that the bioavailability of calcium in spinach is less than, say, milk;
however, as a study in the Journal of the American College of Nutrition
points out, the absorbability factor affects calcium balance if the diet is
unbalanced (the study gives an example of a high-fiber straight vegetarian
diet lacking dairy products as an example where this may be a factor).
There are many other factors to take into consideration as well when it
comes to absorption.
I can't post a link here, but if you'd like to
read the study, contact me via email through my bio page and I'll send you
the link.
Oct 3, 2009 5:00 AM
Guest :
This is informative. Thank you!
5 Comments
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