Top 10 vegetables that are rich in calcium.

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veggies
Photo Credit: galleryhip
Bone loss diseases such as osteopenia and osteoporosis are a scary reality for women as we age. They say that the peak bone density for a female is age 30. After that, bone density slowly decreases.
While most women my age don't have to worry too much about bone density disorders just yet, it is a reality in my life. In June, I was diagnosed with osteopenia in my lumbar spine. After I received my diagnosis, the doctor stated that I need to increase my calcium intake.
Not only did I begin taking calcium supplements, I began researching foods that are rich in calcium. During my research, I found a ton of vegetables that have a good amount of calcium in them.

The following are the top 10 vegetables that are high in calcium (and are now a staple in my diet)

10. Bok Choy
veggies
Bok Choy contains 105mg of calcium. That equates to 11% of our daily value.

9. Beet Greens
veggies
Beet greens contain 117mg of calcium. That equates to 12% of our daily value.

8. Broccoli Raab
veggies
Broccoli Raab is a staple in any Italian kitchen. Not only does it pair well with many Italian dishes, it is also chock full of calcium. This powerhouse contains 118mg of calcium, which equates to 12% of our daily value.

7. Mustard Greens
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When cooked, mustard greens contain 118mg of calcium. Again, this equates to 12% of our daily value.

6. Watercress
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Watercress is a leafy green found in many salads. Not only does it bring an abundance of flavor to any salad, it also brings 120mg of calcium to the person eating that salad.

5. Spinach
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Remember Popeye? Well, Popeye was in incredible health because he ate his spinach. Not only did it make him nice and strong, it also provided him 136mg of calcium.

4. Kale
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This superfood provides a ton of benefits. One that escaped me (until recently) was the amount of calcium it contained. Kale has 150mg of calcium, which equals to 15% of our daily value.

3. Arugala
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Like watercress, arugala is a special staple of any salad and healthy sandwich wrap. These little leaves pack 160mg of calcium, equating to 16% of our daily value.

2. Turnip Greens
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When you use turnip greens, you are adding 190mg of calcium into your diet. That is nearly 20% of your daily calcium requirement.

1. Collard Greens
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Like kale, collard greens are a popular leafy green. Collard greens pack a whopping 232mg of calcium, which equates to 23% of our daily requirement!

The daily value for calcium is said to be 1000mg. Those of us with bone disorders are recommended to take 1100mg to 1200mg (or more in some cases).

If you have questions about how to increase calcium in your diet, consult your physician.

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