There is no substitute for calcium for a healthy body. This mineral is essential for everything from keeping bones and teeth strong to normal nerve and muscle function. Many consider kale to be the best calcium-rich vegetable. But in fact, there are some well-known vegetables that can provide more calcium than kale. Let’s take a look at that list—

1. Collard greens

A nutritious vegetable that belongs to the cabbage and broccoli family. Each cup of cooked collard greens contains about 268 mg of calcium. Not only calcium, this vegetable is also rich in vitamin K and fiber. Fried in light spices or mixed in soup will provide both nutrition and taste.

2. Turmeric (Taro Root)

1 cup of cooked kachu contains about 204 mg of calcium. It provides energy, as it also contains carbohydrates and a little protein. But kachu must be well cooked and eaten.

3. Buck wants

Chinese cabbage. These vegetables provide about 185 mg of calcium per cup. Low in calories but rich in vitamins A, C and potassium. It cooks quickly, so it is very convenient in busy life.

4. turnip leaves

Each cup of cooked turnip leaves contains about 197 mg of calcium. Along with this, vitamin C, K and folate make the body stronger. Can be easily mixed into stir-fries, pulses or soups.

5. Spinach

Spinach is a good source of not only iron but also calcium. Calcium content is about 245 mg per cup. It also contains vitamins A, E, magnesium and potassium. Cooking makes its nutrients more easily absorbed by the body.

What to do to increase calcium?

Small changes in daily diet can make a big difference. In addition to keeping dairy products like milk, yogurt or cheese, choose calcium-rich plant foods. Papaya, oranges, figs or fish also help in filling this deficiency.

At the same time, it is important to have adequate amounts of vitamin D and magnesium in the diet, as they play an important role in calcium absorption. And if you feel that you are not getting enough calcium from food, it is safest to consult a doctor.

Healthy bones, strong body – it starts with the daily dish.