Calcium is vital for more than bone health. It is also required for clotting blood, nerve signal transmission and regulating your heart beat. Dairy foods get most of the attention in the battle to ensure Americans consume adequate amounts of calcium; however, vegetarians, vegans and anyone looking to include other sources of calcium into their diets need only to look to these veggies that are high in calcium.
Daily Needs
The physicians at the Harvard School of Public Health recommend adults up to 50 years of age consume 1,000 mg of calcium per day. Adults 50 and older should increase their consumption of calcium to 1,200 mg daily.
Leafy Green Vegetables
Leafy green vegetables are high in calcium. Broccoli, Swiss chard and Brussels sprouts are all good sources of calcium. However one little-known vegetable, amaranth, stands out of the crowd. It is popular in Central and South America, and has been used to make snacks, cereals and even a drink similar to beer. However it is prepared, one serving of amaranth leaves contains 25 percent of the body's daily calcium needs.
Squash, Parsnips and Okra
When looking for calcium-rich vegetables look for bright greens and oranges. Butternut squash is an excellent source of calcium. Okra is also high in calcium; boiling it, perhaps with your favorite tomatoes, is a healthier option than breading and frying it. Parsnips are also a good source of calcium. However, you will have to look for the brightly colored leaves atop this beige-colored cousin of the carrot.
Beans
With their high protein content, beans and legumes like soybeans and navy beans, French beans and edamame are often categorized as proteins, but beans are the nutritional powerhouses of the vegetable kingdom, loaded with dietary fiber, potassium and folate.
Member Comments