9 vegetables high in calcium & how to eat them

Calcium is a vital mineral that plays a key role in maintaining strong bones and teeth, making up nearly 99% of the body’s bone structure. According to experts, a consistent intake of calcium helps prevent bone-related issues like osteoporosis, and to ensure optimal absorption, it’s important to pair calcium-rich foods with adequate vitamin D. It is also said that including calcium in your daily diet supports overall strength, stability, and overall wellness. According to the USDA, recommended amounts of calcium intake is based on age and sex. For adults between 19-50 years old, it is 1,000 mg per day and for those between 51-70, it is 1,200 mg per day for women and for men it is 1,000 mg per day. This piece of information explores 9 common vegetables that are high in calcium and how to eat them regularly.

Also known as Chaulai Bhaji, these leaves offer 275 mg calcium per cooked cup. They are also rich in vitamin C magnesium, potassium, and folate that help enhance immune function and help the body fight infections.

How to consume: One can simply sauté the washed and chopped leaves with garlic and spices, mix into dals, or make chaulai paratha and enjoy with pickles and curd.

Popularly known as palak, they contain 250 mg calcium per cooked cup. They are also rich in iron, vitamin C, magnesium, beta-carotene, lutein, and zeaxanthin.

How to consume: They can be added to curries, smoothies, soups, and even salads. They are popularly used to make palak paneer, palak paratha and even palak soup.

Also known as Sarson ka Saag, they offer 100–150 mg calcium per cooked cup. They are also rich in folate, iron, and vitamin K helps maintain healthy blood flow to the brain and supports nerve health.

How to consume: They are widely used to make the dish called Sarso ka Saag, which also uses other greens, maize flour, and ghee. One can also use them to make paratha or add them in stew or soups.

They offer around 200 mg calcium per cooked cup. They are also rich in vitamin C, beta-carotene (vitamin A) and antioxidants like lutein and zeaxanthin, which are good for eye health.

How to consume: One can simply steam or stir-fry them with minimal oil, or mix with lentils and spices like a sabzi.

Also known as Methi, they offer around 180 mg calcium per cooked cup. They contain natural compounds that may help regulate insulin and reduce blood glucose levels. They are also rich in fiber, iron, and folate.

How to consume: They are popularly used in methi thepla, methi paratha, or stir-fry with potatoes or dal. One can use them in tikkis and cutlets as well.

Per cooked cup of kale offers 180 mg calcium. They are also rich in vitamins A, C, and flavonoids like quercetin, which helps fight free radicals, reducing inflammation and slowing signs of aging.

How to consume: One can simply sauté them with garlic and add to salads or blend into smoothies.

Per cooked up bhindi offers 80–100 mg calcium. It is also rich in soluble fiber, calcium, magnesium, and vitamin K, and helps lower bad cholesterol (LDL) and improve overall heart function and blood pressure.

How to consume: Simply fry them lightly with onions and masala, or cook in bhindi curry or sambar.

Per cooked cup broccoli offers 60–90 mg calcium. It is also rich in vitamin C and is packed with glucosinolates and sulforaphane, powerful plant compounds that help detox the body.

How to consume: Simply steam, roast, add to soups, or stir-fry with garlic and sesame.

Per cooked cup of cabbage offers 60 mg calcium. It also contains compounds like sulforaphane and indoles that have been linked to cancer-fighting properties. It is also rich in fiber and water content.
How to consume: One can make sabzi, cabbage poriyal, or add to salads and parathas. It can also be used in noodles, soups, or stews.

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