Fruits & Vegetables High In Calcium

The "Got Milk" campaign is one of the best-known advertising campaigns in the United States. Images of famous people bearing milk-staches and bumper stickers that borrow the now famous phrase were instantly recognizable. The campaign helped to launch the impression that milk provides the healthiest source of calcium. The Harvard School of Public Health argues, however, that "milk isn't the only, or even best, source" of calcium. A diet consisting of fruits and vegetables can contribute all the calcium you require to your diet .

Benefits

Calcium assists your body in the formation and repair of bones. According to The Merck Manual Online Medical Library, your body stores 99 percent of its calcium in your bones. You also require calcium for normal muscle contractions, heart rhythm, enzyme functioning and blood clotting. If you do not consume enough calcium, your bones release calcium into your bloodstream to support bodily functions, thereby weakening your bones. By consuming sufficient calcium, you can lower your risk of bone fracture, tooth decay, osteoporosis and other problems associated with weakened bones.

Dietary Recommendations

The Institute of Medicine of the National Academies has established the levels of adequate intake, or AI, of nutrients daily to ensure nutritional adequacy. According to the National Institutes of Health Office of Dietary Supplements, the AI of calcium for teens and preteens between the ages of 9 and 18 is 1,300 mg per day. Adults between 19 and 50 years require slightly less calcium -- equal to an AI of 1,000 mg. The calcium AI for individuals over the age of 50 increases to 1,200 mg. Utilizing the US Department of Agriculture's calculations, an adult can consume half of the daily AI of calcium in one vegetarian meal. For example, a meal of tofu, cooked spinach and beans contains almost 500 mg of calcium.

Instead of Dairy

Whether you derive calcium from dairy or from fruits and vegetables, the calcium works the same way. Although dairy provides more calcium per serving than plants, the Harvard School of Public Health claims that consuming more calcium does not improve your health and that consuming too much calcium may pose a health risk. The Harvard School of Public Health emphasizes that dairy is high in fat and retinol, which weakens bones at excessive levels. Fruits and vitamins, on the other hand, are high in vitamins and minerals and low in saturated fats, thereby contributing to your overall good health while contributing sufficient levels of calcium.

Sources

Green leafy vegetables offer an abundant source of calcium. Create a salad, stir-fry or sauté out of spinach, turnip greens, collards, kale, beet greens, dandelion greens and bok choy. Add baked beans, white beans, chickpeas, okra, broccoli, tofu and soy for a calcium-rich non-diary meal. Snack on crackers with sesame seeds, almonds, soy nuts and dried fruits to enjoy other abundant plant-based sources of calcium.

Fortification

Although you can obtain all of your calcium requirements from a plant-based diet, if you are not eating enough calcium-rich fruits and vegetables, consider eating foods fortified with calcium. Manufacturers fortify many grains, cereals, pastas and breads with calcium. Orange juice and other fruit juices commonly contain supplemental calcium. Milk substitutes, such as soy, rice and almond drinks, often contain added calcium as well.