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Calcium Rich Foods

Updated on August 17, 2019
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You can get calcium from more than just dairy products. Many vegetables that you eat daily are filled with calcium.

Vegetables are calcium rich
Vegetables are calcium rich | Source

Calcium rich vegetables

When I first started looking for calcium rich food I found myself thinking that there are a surprising number of vegetables out there containing a high level of calcium. Then I realized that almost every vegetable out there is rich in calcium. Duh!!! Yup, vegetables contain a load of calcium, cooked or raw.

I could bore you by listing all of the vegetables and their own personal level of calcium, one by one, but I won't do that. Of course if I get a request or two I would create a hub doing just that. Trust me, just about every vegetable you will pick up will contain a healthy level of calcium. Anyway, I decided to include recipes for people who do not eat meat or their by products. It's easier than you think to follow a vegetarian diet without losing some of those important nutrients that everyone knows you need. So here goes, Hope you enjoy these recipes. I know my family does.

Eat your vegetables for a healthy source of calcium
Eat your vegetables for a healthy source of calcium | Source

Why do we need calcium?

I'm sure we all know we need calcium to help maintain healthy, strong bones and teeth. But, do you know why calcium is such a major mineral for us? I decided to do a little research and see what I could find out about calcium and it's benefits to our bodies.

Here is what I found out:

  • If your diet is low in calcium it increases the risk of you developing high blood pressure of hypertension. If you already have high blood pressure, it may increase the severity of it.
  • There have been studies showing that a diet high in calcium may help prevent weight gain. The reason for this is that calcium promotes more fat to be burned and less fat to be stored. I like this benefit.
  • There is evidence that if you have a diet low in calcium you run a higher risk of colon cancer. A diet rich in calcium may reduce the risk of developing cancer in the lower part of your colon.
  • Not only does a high calcium diet reduce the risk of colon can, but also ovarian and breast cancers. There is some evidence that prostate cancer also benefit s from a higher level of calcium.
  • Ladies, this one is for you. If you don't get enough dietary calcium, your hormones that regulate calcium will react with estrogen and progesterone and trigger that much dreaded PMS. Personally, I'd rather ingest more calcium than have PMS.
  • Calcium also helps your to keep your heart beating regularly and strongly.
  • Degenerative diseases such as Alzheimer's, osteoporosis, and Parkinson's disease, are directly related to calcium deficiency.
  • Calcium is also needed for proper nerve transmission and the healthy development of the system. If your diet is low in calcium you run the risk of memory loss and insomnia.

calcium rich vegetable recipes
calcium rich vegetable recipes | Source

Vegetable Casserole


1 cup sliced fresh celery

1 cup sliced fresh carrots

1 cup sliced green peppers

1/2 cup sliced onion

1 cup fresh green beans

1 16 oz can diced tomatoes

1 14 oz block tofu, cut into cubes

3 cloves garlic

fresh chopped cilantro, to taste

salt substitute

ground black pepper

1 vegetable broth cube

1/2 cup water


Preheat oven to 375 degrees.

Steam all fresh vegetables for 4 to 5 minutes.

Combine all ingredients into large casserole dish presprayed with spray oil.

Bake for 35 to 45 minutes or until vegetables are tender.

Serve with a side salad and a whole wheat roll.

Broccoli Stir-fry


1 tbsp vegetable oil

2 cloves minced garlic

1 cup sliced onion

2 cups Broccoli florets

1/2 cup sliced green onions

1/2 cup bean sprouts

soy sauce, to taste

salt and pepper, to taste

1 cup precooked white rice


Heat oil in large fry pan or wok. Add garlic and onions and cook until onions turn transparent.

Add broccoli florets, green peppers, and water and cook for about 5 minutes or until broccoli is tender but still crisp.

Add bean sprouts and white rice and heat until rice is hot.

Sprinkle with soy sauce and enjoy

Sweet Potato Casserole


2 large cans Yams

2 tbsp margarine

1/3 cup orange juice

1/4 tsp nutmeg

1/2 tsp cinnamon

1/3 cup brown sugar


Preheat oven to 375 degrees.

Mash canned yams.

Spray casserole dish with butter flavored cooking spray.

Combine all ingredients and mix well. Add to casserole dish and bake uncovered for 25 minute

Orange glazed baby carrots


2 lbs. baby carrots

3 tbsp butter

2 tbsp brown sugar

1/4 tsp nutmeg

1/4 tsp cinnamon

1 cup orange juice



Place baby carrots and orange juice in large saucepan. Add just enough water to cover carrots. Stir in the rest of the ingredients. Cook for about 20 minutes of until carrots are tender.

Not receiving enough calcium can lead to bone breakage, increased brittleness of the nails and teeth, and overall poorer health.

Calcium deficiency
Calcium deficiency | Source

Signs and Symptoms of Calcium Deficiency

  • Now that we have talked about the importance of calcium it's time to talk about the signs of calcium deficiency. I will divide them into minor, or beginning of signs, and major, or my goodness what is going on stage.

Minor symptoms:

  • poor appetite
  • lethargy or fainting
  • brittle fingernails
  • numb or tingling fingers
  • difficulty swallowing
  • muscle cramps

Major or severe symptoms:

  • in children it will cause growth and developmental delays
  • tooth decay and erosion
  • insufficient blood clotting
  • bone factures
  • diagnosis of osteoporosis or osteopenia
  • mental confusion
  • depression
  • anxiety
  • irritability
  • heart problems including blood pressure and heart rhythms

Reports show that about 75% of Americans are calcium deficient along with being magnesium deficient.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2010 Susan Hazelton


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