Vegetables high in calcium

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Vegetables High in Calcium: A Comprehensive Overview

Introduction to Calcium-Rich Vegetables

Calcium is an essential nutrient for maintaining bone health and supporting various bodily functions. While dairy products are well-known sources of calcium, many vegetables also provide significant amounts of this vital mineral. This article explores various vegetables high in calcium and their bioavailability, which is crucial for understanding how well the body can absorb and utilize the calcium from these sources.

High Calcium Vegetables and Their Bioavailability

Brassica Vegetables: Broccoli, Kale, and Bok Choy

Brassica vegetables, including broccoli, kale, and bok choy, are excellent sources of calcium. Studies have shown that these vegetables not only contain high levels of calcium but also exhibit good bioavailability. For instance, the fractional calcium absorption from broccoli, bok choy stems, bok choy leaves, and kale was found to be comparable to or slightly higher than that from milk, making them highly effective sources of dietary calcium . Additionally, the inclusion of these vegetables in composite dishes did not significantly affect their calcium bioavailability .

Chinese Vegetables: Mustard Greens and Cabbage Flower Leaves

Chinese vegetables such as mustard greens and cabbage flower leaves have been identified as high in calcium with excellent bioavailability. Research indicates that these vegetables have a higher calcium absorption index compared to other high-oxalate vegetables like spinach and rhubarb. Mustard greens and cabbage flower leaves showed the highest absorption indices, making them superior sources of calcium among the tested vegetables .

Leafy Greens: Fenugreek and Cauliflower Leaves

Green leafy vegetables like fenugreek and cauliflower leaves are also rich in calcium. Products made from these leaves, such as paneer fenugreek pakoda and paneer cauliflower stuffed paratha, demonstrated high levels of dialysable calcium, with fenugreek leaves showing particularly high bioavailability . This makes them valuable additions to a calcium-rich diet.

Other Notable Vegetables: Kale, Celery, and Chinese Cabbage

Vegetables such as kale, celery, and Chinese cabbage have been found to contain high levels of dialysable calcium. These vegetables also have low levels of dietary fiber, phytate, and oxalate, which are known to inhibit calcium absorption. As a result, they offer a good balance of high calcium content and bioavailability .

Factors Affecting Calcium Bioavailability

Oxalate and Phytate Content

The presence of oxalate and phytate in vegetables can significantly affect calcium bioavailability. High levels of these compounds can bind to calcium and reduce its absorption. For example, vegetables like spinach and rhubarb, which have high oxalate content, showed lower calcium absorption indices compared to other vegetables 12. Conversely, vegetables with lower levels of these inhibitors, such as kale and Chinese cabbage, demonstrated higher calcium bioavailability 26.

Cooking and Preparation Methods

Cooking methods can also influence the bioavailability of calcium in vegetables. However, studies have shown that cooking does not significantly affect calcium bioavailability in green leafy vegetables . This suggests that both raw and cooked forms of these vegetables can be effective sources of calcium.

Conclusion

Incorporating a variety of calcium-rich vegetables into your diet can help meet your daily calcium needs, especially for those who prefer plant-based sources. Vegetables such as broccoli, kale, mustard greens, and Chinese cabbage not only provide high levels of calcium but also offer good bioavailability, making them excellent choices for maintaining bone health and overall well-being. Understanding the factors that affect calcium absorption, such as oxalate and phytate content, can further help in selecting the most beneficial vegetables for your diet.

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Most relevant research papers on this topic

Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb

High oxalate vegetables like Chinese vegetables, sweet potatoes, and rhubarb have varying calcium bioavailability, with mustard greens and cabbage flower leaves showing the highest absorption index.

RCTHighly Cited

1997·

91citations

·C. Weaver et al.

In vitro calcium bioavailability of vegetables, legumes and seeds

High calcium bioavailability in plant foods is limited by inhibitory factors, especially oxalate, and low dietary fiber, phytate, and oxalate levels.

Highly Cited

2004·

116citations

·Achiraya Kamchan et al.

In vitro bioavailability of calcium in products incorporated with green leafy vegetables

Fenugreek leaves have a higher bioavailability of calcium compared to cauliflower leaves in products prepared from green leafy vegetables.

2016·

7citations

·Alka Gupta et al.

In vitro calcium availability from brassica vegetables (Brassica oleracea L.) and as consumed in composite dishes

Abstract In vitro calcium availability from four varieties of Brassica oleracea L. (broccoli, cauliflower, green cabbage and kale) was evaluated. The effect of including some brassica vegetables in composite dishes (macaroni and broccoli, macaroni and cauliflower) was also studied. Brassica vegetables were rich in calcium (20.6–35.3 mg/100 g) and in organic acids. Dietary fibre content in brassica vegetables (2.4 g/100 g) was lower than in composite dishes, the latter having a higher content of the soluble fraction. Uronic acids represented 50% of the soluble fibre fraction of brassica vegetables and only 24% of that of composite dishes. Approximately 25% of the total calcium of brassica vegetables was dialysable; ionic dialysable calcium was about 7% of the total calcium. The addition of macaroni to vegetables significantly lowered only calcium dialysability (p

1999·

37citations

·M. Lucarini et al.

Nutritional impact of elevated calcium transport activity in carrots

Elevated calcium transport activity in carrots increases bioavailable calcium absorption, providing an alternative fortification method for plant-based diets.

Highly Cited

2008·

127citations

·Jay L. Morris et al.

Absorbability of Calcium from Brassica Vegetables: Broccoli, Bok Choy, and Kale

Brassica vegetables, such as broccoli, bok choy, and kale, exhibit excellent calcium bioavailability compared to milk.

RCT

1993·

64citations

·R. Heaney et al.

Calcium biofortification and bioaccessibility in soilless "baby leaf" vegetable production.

Calcium biofortification in soilless baby leaf vegetable production significantly increases calcium content without affecting growth, oxalate contents, or marketable quality.

2016·

52citations

·Massimiliano D’Imperio et al.

Bioavailability of calcium and its absorption inhibitors in raw and cooked green leafy vegetables commonly consumed in India--an in vitro study.

Sesbania grandiflora reduces calcium bioavailability due to high oxalates, tannins, and dietary fibers, while Chenopodium album, Alternanthera philoxeroides, and Centella asiatica have higher bioavailable calcium due to low fibers,

Highly Cited

2015·

90citations

·A. Amalraj et al.

Calcium absorption from commonly consumed vegetables in healthy Thai women.

Ivy gourd and winged bean have relatively good calcium bioavailability compared to milk, making them suitable calcium sources for healthy Thai women.

RCT

2008·

26citations

·S. Charoenkiatkul et al.

Calcium bioavailability in leafy vegetables and medicinal plants

Leafy vegetables like dwarf-copper, block-nightshade, curry, cabbage, drumstick, and mint leaves contain high total calcium with rich bioavailability, which can reduce fluoride absorption and prevent dental and skeletal fluorosis.

Rigorous Journal

2022·

0citations

·C. Manivannan et al.

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