By Risha Ganguly
September 24, 2023
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Calcium, crucial for strong bones and teeth, often comes from dairy sources, but there's a world of calcium-rich fruits and vegetables that can make healthy eating exciting for your little ones. Here are 10 calcium rich fruits and veggies.
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Oranges are not only a refreshing and tangy citrus fruit but also an excellent source of calcium.
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Dried figs, often dubbed nature's candy, are packed with calcium. Just a handful of dried figs can provide a good calcium boost.
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Dried apricots are another calcium-rich treat. A 100-gram serving of dried apricots offers around 67 milligrams of calcium.
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Kiwi is a vibrant and tasty fruit that contains a moderate amount of calcium. It's also packed with vitamin C, which aids calcium absorption.
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Blackberries, in addition to being delicious, contain a modest amount of calcium along with fibre , vitamins C and K, and antioxidants.
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Broccoli, often hailed as a "superfood," offers around 62 milligrams of calcium per one-cup serving when cooked.
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Spinach, a leafy green vegetable, is rich in calcium, providing approximately 245 milligrams per cooked cup.
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Okra is a unique and nutritious vegetable that can be a valuable source of calcium for growing kids.
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Kale, a nutrient-packed leafy green, provides approximately 94 milligrams of calcium per one-cup serving when cooked.
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Turnip greens, the leafy tops of turnip roots, are an excellent source of calcium, providing approximately 197 milligrams of calcium per cooked cup.
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