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5 Calcium-rich Plants

Updated: Oct 26, 2021




65–70% of the world's population are lactose intolerant[1], with people not realizing that the little discomforting feelings they go through are due to milk, cheese and butter. bloating, belching, rumbling-grumbling stomach, and flatulence are seen as a normal way of life. Many are unaware that common conditions like asthma, eczema, and acne[2] are rooted in their dairy consumption.


So why is dairy so popular despite its side effects?

For calcium!!


We have been raised to believe that dairy is the one true sauce for calcium if we want strong bones and healthy teeth but this is simply not true, Observational studies have shown that increased dairy intake can have no effect on bone health[3] or may even be harmful in some cases [4].


More than the amount of calcium in a particular food, what really matters is how much it can be absorbed by our bodies. This is known as bioavailability.


Calcium Bioavailability: Plants vs. Dairy

Food high in calcium(Ca) does not necessarily mean that all the calcium will be absorbed by our bodies. The Ca in different foods is absorbed at different rates depending on many factors.


Although plant foods may have slightly less calcium than dairy per cup, it does not mean that it is inferior to dairy. Quite the opposite! greens have a higher calcium bioavailability than dairy.


The bioavailability of Ca is about 30%, in comparison to 50% for plant foods. For example, if a food label lists milk as having 300mg of calcium per cup, around 100mg of that calcium will be absorbed by our body. Bok choy on the other hand contains around 160mg of calcium per cup, and our bodies would absorb approximately 80mg.


if a food label lists milk as having 300mg of calcium per cup, around 100mg of that calcium will be absorbed by our body. bok-choy on the other hand contains around 160mg of calcium per cup, and our bodies would absorb approximately 80mg.

The table below lists the amount of calcium you can get from just one cup of each plant:

[5] [6] [7]




These plant sources can give you more calcium than a glass of milk without the acoustic and aromatic side effects ;-)


The 5 Plant Foods:


1. Collard Greens

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