Calcium rich vegetables and Nutrition fact.

 Certainly! While dairy products are commonly known for being rich in calcium, there are several vegetables that are also good sources of this essential mineral Calcium rich vegetables. Here are some calcium-rich vegetables:

• 1.Kale: Kale is a leafy green vegetable that is not only high in calcium but also rich in other nutrients like vitamin K and vitamin C.

• 2.Broccoli: Broccoli is a cruciferous Calcium rich vegetable that provides a good amount of calcium along with fiber and various vitamins.

• 3.Bok Choy (Chinese Cabbage): Bok choy is a type of Chinese cabbage that is low in calories and high in calcium.

• 4. Collard Greens: Collard greens are leafy vegetables that are rich in calcium, vitamin K, and other nutrients.

5.  Mustard Greens: Mustard greens are another leafy green that contains a good amount of calcium rich vegetables.

• 6.  Turnip Greens: Turnip greens, the tops of turnips, are a nutritious source of calcium.

• Okra: Okra is a Calcium rich vegetable that is not only rich in calcium but also provides fiber and other nutrients.

A. Calcium: 150 mg

• Calories: 49

• Vitamin K: 704.8 µg

• Vitamin C: 93.4 mg

• Fiber: 4.1 g

B.  Broccoli:

• Calcium: 47 mg

• Calories: 55

• Vitamin K: 101.6 µg

• Vitamin C: 89.2 mg

• Fiber: 2.6 g

• C. Bok Choy (Chinese Cabbage):

• Calcium: 105 mg

• Calories: 13

• Vitamin K: 45.5 µg

• Vitamin C: 45 mg

• Fiber: 1 g

• D. Collard Greens:

• Calcium: 232 mg

• Calories: 32

• Vitamin K: 348.5 µg

• Vitamin C: 35.3 mg

• Fiber: 2.8 g

• E. Mustard Greens:

• Calcium: 115 mg

• Calories: 27

• Vitamin K: 257.5 µg

• Vitamin C: 70 mg

• Fiber: 3.2 g

• F. Turnip Greens:

• Calcium: 190 mg

• Calories: 32

• Vitamin K: 368.6 µg

• Vitamin C: 27.4 mg

• Fiber: 3.5 g

• G. Okra:

• Calcium: 77 mg

• Calories: 33

• Vitamin K: 31.3 µg

• Vitamin C: 23 mg

• Fiber: 3.2 g

• H. Spinach:

• Calcium: 99 mg

• Calories: 23

• Vitamin K: 482.9 µg

• Vitamin C: 47.3 mg

• Fiber: 2.2 g

It's worth noting that the calcium content in vegetables can vary based on factors such as soil quality and growing conditions. Additionally, the absorption of calcium rich vegetables can be influenced by other dietary factors. It's always a good idea to have a diverse diet to ensure you get a range of nutrients. If you have specific dietary concerns or conditions, it's advisable to consult with a healthcare professional or a registered dietitian.