Top 20 Fruits and Vegetables Highest in Calcium

A list of healthy fruits and vegetables rich in calcium

Nowadays many people are lacking calcium, one of the most important minerals needed for the human body. A deficiency in calcium can lead to having brittle bones, tooth decay, poor blood clotting, depression and painful conditions such as PMS, osteoporosis and osteopenia.

In this article, we will share with you a list of the top 16 fruits and vegetables rich in calcium. Plant-based sources of calcium are easily absorbed by the body unlike unhealthy tablet supplements made from rocks. Let’s take a look at some of these foods.

1. Broccoli: One of nature’s healthiest cruciferous vegetables, broccoli contains 178mg calcium per cup. This also helps in controlling blood sugar levels.

2. Rhubarb: This low-calorie delicious fruit contains 105mg of calcium per cup (chopped). This is also rich in Vitamin K which helps to mobilise calcium in the body.

3. Kale: Kale is one of the most nutrient-dense superfoods on the planet. 1 cup of curly or flat kale contains 94mg of calcium.

4. Raspberries: High in natural antioxidants, raspberries strengthen the heart and cardiovascular system. They contain 30.8mg calcium per cup.

5. Red Cabbage: Cabbage contains rare compounds which can heal the stomach of ulcers and acid reflux. They also contain 31.4mg per cup of bone-strengthening calcium.

6. Mulberries: Another delicious low sugar berry which contains 54mg of calcium per cup. All plant-based sources of calcium can easily be absorbed by the body.

7. Garlic: A superfood used for centuries as a natural antibiotic and for curing disease. This bulb contains 181mg per 100g. Eat this raw for the best effects. The allicin compound it contains also strengthens blood vessels.

8. Kiwi: A tropical green fruit which is rich in digestive enzymes. This helps your body to break down food and absorb calcium. It also contains a healthy dose of 23.5mg in of calcium in a single fruit.

9. Green Cabbage: This contains slightly less than red cabbage with 28mg of calcium per cup. Cabbage should be eaten raw or slightly steamed.

10. Sea Kelp: A nutrient-dense seaweed which is often used a natural multivitamin. This contains 17mg in only 2 tablespoons of the powder.

11. Oranges: Oranges contain citric acid and vitamin C which boosts the immune system and helps to cleanse the stomach. It is surprisingly high with 72mg of calcium per cup.

12. Okra: An excellent source of calcium which helps to regulate the heart rate, blood pressure and cholesterol levels. Okra contains 82mg of calcium per cup. It also has lectin which can fight breast cancer cells.

13. Prickly Pears is fruit rich in calcium: We highly recommend eating prickly pears as they are natural healers used for thousands of years. These have 83mg of calcium per cup.

14. Blackberries: These berries support the health of the brain and central nervous system, and are one of the best fruits you can eat. They contain 42mg of calcium per cup.

15. Guava: The delicious guava fruit is also an excellent supplier of calcium with 30mg per cup (chopped.) As you can see, there are many foods that you can eat to boost your intake of Calcium. The recommended daily intake of this mineral is between 1000 to 1200mg for adults. Remember that calcium is also important for muscle contraction, the nerves, brain health, hormone and enzyme release and blood flow. Be sure to eat a mixture of the different foods from today’s list.

If you still suffer from a deficiency in calcium, then it is likely you have a digestive problem such as low stomach acid. You must have a strong digestive system in order to absorb vitamins and minerals. To strengthen the stomach, simply drink 2 teaspoons of apple cider vinegar in a glass of water with each meal. This will allow your body to absorb calcium along with many other nutrients as your foods break down in the body. You also need lots of healthy Vitamin D and K2. These help move calcium around the body where it is needed. If you wish to take a supplement, only take calcium citrate tablets. The more common ‘calcium carbonate’ pills are not easily absorbed and can cause constipation.