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Leafy Vegetables with More Calcium Than Calcium Tablets: Expert Insights from Dietician Priyanka | Bite And Diet

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Leafy Vegetables with More Calcium Than Calcium Tablets: Expert Insights from Dietician Priyanka | Bite And Diet

Calcium is one of the most essential minerals for the formation and maintenance of strong bones. It's particularly important for children in their growing years and post-menopausal women, but everyone needs an adequate intake of calcium to prevent bone health issues.

Unfortunately, modern lifestyles with high intake of junk food, sugary soft drinks, smoking, and lack of physical activity have led to an increased deficiency of calcium. This, in turn, raises the risk of osteoporosis not only in women but also in men and people of various age groups.

While calcium supplements are common, large doses may increase the risk of kidney stones. Therefore, it's much better to focus on calcium-rich foods in your diet, especially if you're dealing with osteoporosis. Thankfully, there are several leafy vegetables that contain more calcium than the average calcium tablet.


Leafy Vegetables Rich in Calcium. 

1. Agathi Leaves (Agasthi in Hindi)

- Calcium content: 100g of Agathi leaves contains over 1000mg of calcium.

- Agathi leaves are a powerhouse of calcium and other essential nutrients, making them a great addition to your diet.


2. Curry Leaves

- Calcium content: 100g of Curry leaves contains 800mg of calcium.

- Curry leaves are not only flavorful but are also packed with nutrients that support bone health.


3. Turnip Greens (Shaljam in Hindi)

- Calcium content: 100g of Turnip greens contains 700mg of calcium.

- Turnip greens are often overlooked but are an excellent source of calcium and other vitamins.


4. Cauliflower Greens (Phool Gobhi in Hindi)

- Calcium content: 100g of Cauliflower greens contain 626mg of calcium.

- Instead of discarding cauliflower greens, use them in your diet to boost your calcium intake.


5. Drumstick Leaves (Shahjan in Hindi)

- Calcium content:100g of Drumstick leaves contains 450mg of calcium.

- Drumstick leaves are easily available and can be added to soups, curries, and more for a calcium boost.


Easy to Grow & Locally Available

The great news is that all of these leafy greens are locally available or can be easily grown in your kitchen garden. They can be added to a variety of dishes, such as dals, sabzis, or even smoothies, to naturally increase your calcium intake and support your overall health.


If you're dealing with osteoporosis or weak bones, incorporating these leafy greens into your daily diet will help fulfill your calcium requirements while avoiding the side effects of high-dose calcium tablets.



Looking for a Calcium-Rich Diet Plan?

Discover more ways to improve your bone health and boost your calcium intake naturally. Check out our dedicated Diet for  Osteoporosis/ weak bones page for personalized diet plans and tips.




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Dietician Priyanka

posted on:  March 15, 2024

by: Dietician Priyanka

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