Calcium deficiency can lead to numbness in fingers and toes, muscle cramps, lethargy, loss of appetite, abnormal heart rhythm, and early onset osteoporosis, among other conditions. In a long-term study of 13,000 people, those who averaged about half of the daily recommended value of calcium doubled their risk for developing gum disease, as opposed to those who met or exceeded their recommended daily values. Scientists speculate the reason for this is calcium helps keep the jawbone stronger, helping it fight off invading bacteria.
Dietitians recommend that the daily value for calcium is 1,000 mg. While milk and dairy products are most commonly associated with calcium intake, the produce aisle can provide a surprising wealth of options for calcium-rich food options, including:
Collard Greens (cooked)
Collard greens contain 357 mg per 1 cup of the chopped greens, the biggest source of calcium in the produce aisle. This green superfood can also boost immune function and reduce your risk of developing certain cancers while helping mitigate your risk of developing cardiovascular disease and promoting eye health.
Kale (raw)
Kale contains 137 mg per one cup of the raw superfood, which can also increase your protection from bacterial and viral infections by boosting your immune function. This leafy green can also reduce your risk for certain cancers, including colon cancer, and can help protect against heart disease and ease hypertension. Kale also packs more than 53 mg per cup of vitamin C and 36 mg of phosphorus per serving, which helps support cell growth and metabolizes proteins and glucose in the body.
Because kale may help regulate blood sugar, it can help reduce your risk of developing Type II Diabetes. If this isn’t enough to get you to stock up, kale has also been credited with being an antioxidant-rich way to protect against diseases like osteoporosis, Alzheimer’s disease and may reduce the frequency of migraine headaches.
Turnip Greens
Turnip greens come in at number three on the calcium scale, with 197 mg per one cup, chopped, nearly 20 percent of your daily recommended value. They rank among the top foods in regards to ANDI score (Aggregate Nutrient Density Index) which measures vitamin, mineral, and phytonutrient content in relation to caloric content.
But they don’t stop there: Turnip greens also contain 292 mg of potassium, a mineral that enhances muscle strength and endurance during physical activities. Want healthy skin and hair? Turnip greens are rich in vitamin A, a nutrient required for sebum production that keeps hair moisturized and helps boost healthy tissue growth, including skin.
Garlic
Pasta lovers will rejoice to learn that garlic comes in at number 4 on the list of calcium-boosting vegetables. This intensely flavorful and aromatic bulb, which is also a popular flavor in virtually every global cuisine, packs 246 mg per cup. But if you’re planning on romance later in the evening, one clove of garlic will still give you 1 percent of your daily recommended intake of calcium.
And garlic lovers will also be happy to hear that, in addition to boosting their calcium intake, garlic has been linked to increased immune function - including the ability to help guard against the common cold and influenza. Garlic is a blood thinner, so it is thought to help promote cardiovascular health and reduce the risk of a heart attack.
Arugula
Arugula is a spicy green that boosts the flavor of your salads, and it packs 32 mg of calcium in each cup of greens. It also contains one gram of protein and will provide you with 20 percent of your daily vitamin A needs, more than 50 percent of your vitamin K needs, and 8 percent of your daily vitamin C and folate needs for the day.
Arugula ranks among the top 20 foods for its ANDI score. Leafy greens like arugula contain an antioxidant known as alpha-lipoid acid that has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative, stress-induced changes in patients with diabetes. It has also been shown to decrease peripheral neuropathy or autonomic neuropathy in diabetics.
Broccoli Rabe
Broccoli rabe packs a whopping 516 mg of calcium per cooked bunch. This antioxidant-rich green has been credited with helping to alleviate premenstrual syndrome (PMS), protect against Alzheimer’s disease and promote eye health.
Mustard Greens
Mustard greens pack 152 mg of calcium in each chopped cup. In addition, mustard greens are an excellent source of vitamin K, which is essential for healthy blood clotting. Vitamin K also supports bone health by helping the blood to transport calcium through the body.
Mustard greens are also high in vitamins C and E, two powerful antioxidants that help boost immune function and remove free radicals from the body.
Okra
This Southern cuisine staple offers up 177 mg, or 18 percent of your daily value of calcium, in each cup. In addition to calcium, okra has healthy amounts of vitamin A and flavonoid antioxidants such as beta-carotene, xanthin and lutein. Fresh okra is also a great source of folate, which, when consumed pre-conception, can decrease the risk of neural tube defects.
Okra is also a great source of vitamin C, which helps boost immune function, and vitamin K, which is a co-factor for blood clotting enzymes and is essential for building and maintaining strong bones.
While it is true that milk does a body good -- with the benefit of calcium and the myriad of additional health benefits they offer, these super vegetables should be on your next shopping list.