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.