Increase Your Calcium Consumption with These 9 Nutrient-Packed Greens and Fruits

About

Calcium is an important mineral for sustaining wholesome bones, enamel, muscle perform, and nerve transmission. Whereas dairy merchandise are well-known sources of calcium, many greens and fruits additionally present important quantities of this important nutrient.

1. Bok Choy

Bok choy offers about 288 mg of calcium per cup when cooked. It’s also wealthy in nutritional vitamins A and C, contributing to immune well being(1^✔ ✔Trusted Supply
BABY BOK CHOY

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Beneficial Serving Measurement: 1 cup of cooked bok choy.

Recipes and Meal Concepts

Stir-Fried Bok Choy: Stir-fry bok choy with soy sauce, garlic, and ginger.

Bok Choy Soup: Add bok choy to vegetable or miso soup for added vitamins.

Grilled Bok Choy: Grill bok choy with a little bit of olive oil and sesame seeds.

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2. Spinach

Spinach is excessive in calcium, offering round 245 mg per cup of cooked spinach. It additionally incorporates iron, nutritional vitamins A and Okay(2^✔ ✔Trusted Supply
Spinach, cooked, boiled, drained, with out salt

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Beneficial Serving Measurement: 1 cup of cooked spinach.

Recipes and Meal Concepts

Spinach and Mushroom Quiche: Incorporate spinach right into a quiche with mushrooms and cheese.

Spinach Smoothie: Mix spinach with banana, almond milk, and a contact of honey.

Spinach Pesto: Make a pesto utilizing spinach, nuts, olive oil, and Parmesan cheese.

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3. Chenopodium (Amaranth Leaves)

Chenopodium, or amaranth leaves, presents roughly 276 mg of calcium per cup of cooked leaves. It’s also excessive in protein and important nutritional vitamins(3^✔ ✔Trusted Supply
Amaranth leaves, cooked, boiled, drained, with out salt

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Beneficial Serving Measurement: 1 cup of cooked chenopodium.

Recipes and Meal Concepts

Amaranth Leaf Soup: Add amaranth leaves to vegetable soup for a nutrient enhance.

Stir-Fried Chenopodium: Stir-fry with garlic, soy sauce, and greens.

Amaranth Leaf Salad: Use recent amaranth leaves in a salad with avocado and citrus dressing.

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4. Kale

Kale offers roughly 177 mg of calcium per cup of cooked kale. It’s wealthy in nutritional vitamins A, C, and Okay(4^✔ ✔Trusted Supply
Kale, cooked, boiled, drained, with out salt

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Beneficial Serving Measurement: 1 cup of cooked kale.

Recipes and Meal Concepts

Kale Salad: Toss kale with avocado, nuts, and a lemon French dressing.

Kale Chips: Bake kale leaves with a little bit of olive oil and sea salt for a crunchy snack.

Kale Smoothie: Mix kale with pineapple, banana, and coconut water.

5. Figs

Dried figs are a beneficial supply of calcium, with round 162 mg per 100 grams. They’re additionally excessive in fiber and antioxidants.

Beneficial Serving Measurement: 100 grams of dried figs(5^✔ ✔Trusted Supply
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Recipes and Meal Concepts

Fig and Nut Vitality Balls: Mix dried figs with nuts and seeds to make vitality balls.

Fig Salad: Mix recent figs with blended greens, goat cheese, and walnuts.

Fig Compote: Prepare dinner figs with a little bit of honey and cinnamon to make a compote for yogurt or desserts.

6. Okra

Okra incorporates about 138 mg of calcium per cup of cooked okra. It’s also excessive in fiber and important nutritional vitamins.

Beneficial Serving Measurement: 1 cup of cooked okra(6^✔ ✔Trusted Supply
Okra, cooked, boiled, drained, with out salt

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Recipes and Meal Concepts

Okra Stir-Fry: Stir-fry okra with tomatoes, onions, and spices.

Okra Gumbo: Add okra to a hearty vegetable gumbo.

Grilled Okra: Toss okra with olive oil and grill till tender.

7. Rhubarb

Rhubarb is an distinctive supply of calcium, providing about 105 mg per cup of cooked rhubarb. It additionally offers fiber and vitamin Okay, contributing to digestive well being and bone energy(7^✔ ✔Trusted Supply
Rhubarb, uncooked

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Beneficial Serving Measurement: 1 cup of cooked rhubarb.

Recipes and Meal Concepts

Rhubarb Pie: Use rhubarb in a basic pie recipe with an entire grain crust.

Rhubarb Jam: Make a tangy jam to unfold on toast or use as a filling for pastries.

Rhubarb Smoothie: Mix cooked rhubarb with yogurt, honey, and berries for a refreshing drink.

8. Broccoli

Broccoli presents 71 mg of calcium per cup when cooked. It’s also a supply of nutritional vitamins C and Okay, in addition to fiber(8^✔ ✔Trusted Supply
Broccoli, cooked, boiled, drained, with out salt

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Beneficial Serving Measurement: 1 cup of cooked broccoli.

Recipes and Meal Concepts

Broccoli Stir-Fry: Stir-fry broccoli with tofu, bell peppers, and a savory sauce.

Broccoli Soup: Make a creamy broccoli soup with vegetable broth and a contact of cream.

Roasted Broccoli: Roast broccoli with olive oil, garlic, and lemon zest.

9. Oranges

Oranges present about 52 mg of calcium per fruit. They’re additionally a wonderful supply of vitamin C, which helps immune well being(9^✔ ✔Trusted Supply
Oranges, uncooked, all industrial varieties

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Beneficial Serving Measurement: 1 medium orange.

Recipes and Meal Concepts

Orange and Almond Salad: Mix orange segments with blended greens, almonds, and a citrus dressing.

Orange Smoothie: Mix oranges with spinach, banana, and Greek yogurt for a refreshing drink.

Orange Marmalade: Make a do-it-yourself marmalade to get pleasure from on toast or as a filling for pastries.

Incorporating these calcium-rich greens and fruits into your weight loss plan may help meet your every day calcium wants whereas providing a spread of extra vitamins. Every meals offers distinctive well being benefits. By together with a wide range of these choices in your meals, you possibly can assist robust bones and general well being whereas having fun with various and scrumptious flavors.