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Got Veg?
A lot of people believe that they have to drink milk in order to get enough calcium into their bodies so that they can have strong healthy bones.
Not true, says Dr. Furhman MD.
Many green vegetables have calcium-absorption rates of over 50 percent, compared with about 32 percent for milk1. Additionally since animal protein induces calcium excretion in the urine, the calcium retention from vegetables is higher. All green vegetables are high in calcium.
The milk industry is very powerful. So powerful, they have enough money to tell the mass public that milk is necessary for strong bones and healthy teeth. But then again, why would they tell you otherwise?
For those of you that are looking to decrease the amount of milk you consume, please see the list below of vegetables and their respective calcium content in milligrams per one cup.
|
Raw Vegetable
|
Calcium content
(mg per 1 cup)
|
Total weight
(grams per 1 cup)
|
| Alfalfa sprouts |
10
|
33
|
| Arrowhead |
1
|
10
|
| Asparagus |
28
|
134
|
| Mung bean sprouts |
13
|
104
|
| Snap beans (green or yellow) |
41
|
110
|
| Beet greens |
46
|
38
|
| Borage |
83
|
89
|
| Broccoli Florets |
34
|
71
|
| Broccoli Leaves |
24
|
50
|
| Broccoli Stalks |
40
|
85
|
| Broccoli Whole Plant |
42
|
88
|
| Cabbage, green |
42
|
89
|
| Cabbage, red |
45
|
89
|
| Chinese cabbage, pak choi |
74
|
70
|
| Chinese cabbage, pe-tsai |
58
|
76
|
| Savoy cabbage |
24
|
70
|
| Carrots, chopped |
34
|
128
|
| Carrots, grated |
30
|
110
|
| Carrots, strips or slices |
33
|
122
|
| Cauliflower |
22
|
100
|
| Celeriac |
68
|
154
|
| Celery, diced |
48
|
120
|
| Celery, strips |
50
|
124
|
| Chard, Swiss |
18
|
36
|
| Chicory Greens |
180
|
180
|
| Chives (per tablespoon) |
2
|
3
|
| Collard Greens |
52
|
36
|
| Coriander (cilantro) |
30
|
46
|
| Cress, Garden |
40
|
50
|
| Dandelion Greens |
103
|
55
|
| Dock |
58
|
133
|
| Eggplant |
5.7
|
82
|
| Endive |
26
|
50
|
| Jerusalem Artichoke |
21
|
155
|
| Kale |
90
|
67
|
| Kale, Scotch |
137
|
37
|
| Kohlrabi |
32
|
135
|
| Lambsquarter |
309
|
100
|
| Lettuce, Butterhead |
18
|
55
|
| Lettuce, Cos, Romaine |
20
|
56
|
| Lettuce, Iceberg |
10
|
55
|
| Lettuce, Looseleaf |
38
|
56
|
| Mustard Greens |
58
|
56
|
| Mustard Spinach |
315
|
150
|
| New Zeland Spinach |
32
|
56
|
| Okra |
81
|
100
|
| Parsley |
83
|
60
|
| Parsnips |
47
|
133
|
| Peas, Edible Pods, chopped |
42
|
98
|
| Peas, Edible Pods, whole |
27
|
63
|
| Peas, Green |
36
|
145
|
| Peppers, Sweet (red,green,yellow) |
13
|
149
|
| Pumpkin, canned |
64
|
245
|
| Pumpkin, flesh |
24
|
116
|
| Pumpkin, flowers |
13
|
39
|
| Pumpkin, leaves |
15
|
39
|
| Purslane |
28
|
43
|
| Radishes |
28
|
116
|
| Radish Seed Sprouts |
19
|
38
|
| Rutabagas |
66
|
140
|
| Salsify |
80
|
133
|
| Spinach |
30
|
30
|
| Squash, summer |
23
|
113
|
| Squash, winter |
36
|
116
|
| Squash, zucchini |
23
|
110
|
| Turnips |
39
|
130
|
| Turnip Greens |
104
|
55
|
| Watercress |
40
|
34
|
- Weaver, C.M., and K.L. Plawecki. 1994. Dietary calcium: adequacy of a vegetarian diet. Am. J. Nutr. 59 (supp.): 1238-41S.
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