The list of top 10 vegetables rich in calcium is good for bones and joints

31.03.23 186

Vegetables and fruits that are both delicious, cheap and high in calcium to improve problems of bone and joint disease are always a concern for housewives. So what are the most calcium-rich vegetables? Please read through the following article. Check out the top 10 vegetables rich in calcium and essential compounds with Solife that have a positive impact on osteoarthritis through the following article.

1. Bean sprouts

Bean sprouts contain a lot of calcium, good for bones

With just 100g of bean sprouts, you can get 38g of calcium. That is an amazing number. This food deserves to be mentioned first in the list of 10 calcium-rich vegetables. calcium-rich vegetables. Bean sprouts also contain many compounds such as plant-based hormones – phytoestrogens, isoflavones and small amounts of minerals. These compounds help promote bone cell growth.

Suggested dishes from bean sprouts: fried chicken intestines with melon and bean sprouts, sour soup with bean sprouts,…

Note: it is necessary to boil through boiling water before eating bean sprouts to ensure food hygiene and safety.

2. Cauliflower

Cauliflower contains a lot of calcium

Dark green cruciferous vegetables such as cauliflower (broccoli) are often considered a natural source of calcium worth considering. At the same time, cauliflower contains an extremely rich amount of Zinc, which helps to increase the performance of bone recovery and regeneration.

Suggested dishes from cauliflower: sauteed cauliflower with beef, cauliflower and carrot salad,….

Note: patients with a history of gout, poor digestion, and stomach pain should consider eating a large amount of cauliflower.

3. Amaranth

Amaranth is rich in calcium

Although not a dark green vegetable like cauliflower or spinach, amaranth is still a calcium-rich vegetable.. A surprising fact is that the calcium content in amaranth has been shown to be 2-3 times more than the amount of calcium found in raw cow’s milk. Specifically, every 100g of amaranth will contain an average of 267 mg of Calcium, corresponding to about 50% of the basic daily calcium requirement.

Suggested dishes from amaranth: amaranth soup with pork ribs, boiled amaranth,…

Note: do not eat amaranth with goat meat or baba meat. In addition, amaranth has welding properties, so it will not be suitable for patients with gout, arthritis, poor digestion or pregnant women.

4. Cabbage

Cải thìa thực phẩm chứa nhiều canxi

Kale, also known as bok choy, is among the top calcium-rich vegetables. 100g of bok choy contains more than 100mg of calcium needed for daily biochemical activities. In addition to calcium, bok choy also contains a series of essential vitamins and minerals for the body such as vitamin A, vitamin B group, vitamin K, folic acid, and iron, …

Suggested dishes from bok choy: sauteed bok choy with oyster sauce, bok choy in soup, sauteed bok choy with beef,…

Note: people with gout, gastritis, hypothyroidism, and kidney failure should limit green vegetables such as bok choy.

5. Okra

Okra contains a lot of calcium, good for bones

It is impossible not to mention okra in the list of top 10 calcium-rich vegetables. In 100g of okra contains more than 80mg of calcium. In addition, okra also works to improve the digestive tract, providing fiber to prevent constipation.

Suggested dishes from okra: boiled okra with dipping sauce, okra cooked in sour soup,…

Note: people with kidney disease or taking anticoagulant drugs should limit eating okra.

6. Kale

Kale contains a lot of calcium, good for bones

One of the most representative of the calcium content in vegetables is kale. Each 100g of kale gives us more than 250mg of calcium. Kale is quite easy to find, cheap and can cook a variety of dishes, suitable for adding to the daily menu.

Suggested dishes from kale: stir-fried kale with beef, kale with salad,…

Note: people with underlying diseases of kidney failure and high blood pressure should limit their intake of kale.

7. Spinach

Rau chân vịt chứa nhiều canxi

A very popular vegetable in the daily meal that is dubbed the “panacea” is spinach, also known as spinach. Spinach contains high amounts of calcium and cancer-fighting compounds such as the carotenoid neoxanthin.

Suggested dishes from spinach: spinach soup, duckweed salad with eggs, stir-fried spinach with beef, ..

Note: people with high blood pressure or gout should limit eating spinach. At the same time, spinach should not be overcooked, causing a loss of nutrients.

8. Radish

Radishes contain a lot of calcium

Although not in the family of green vegetables, radishes still contain a considerable amount of calcium to include in our daily meals. On average, every 100g of radish will bring 84mg of calcium. Radishes also contain zinc and potassium that help the body replenish the minerals it needs.

Suggest dishes from radish: kimchi pickled radish, radish cooked in pork rib soup,…

Note: radishes should not be eaten with apples, grapes, and pears because the copper cetane compounds in these fruits will react with cyanogen acid from the radish and is a risk of causing goiter.

9. Asparagus

Asparagus contains a lot of calcium

Asparagus is well known for its extremely high zinc content, which aids in the development or regeneration of bones and joints. Sometimes we only focus on calcium supplements but forget the remaining micronutrients such as Vitamin K, magnesium, zinc, etc. also have a positive effect on the body’s calcium metabolism.

Suggested dishes from asparagus: pan-fried asparagus, grilled asparagus, stir-fried asparagus with beef,…

Note: people with mild diabetes, edema, kidney failure, gout or high blood pressure should not eat asparagus.

10. Leeks

Leeks contain a lot of calcium

This vegetable, also known as baro onion, is one of the most popular seasonings. In the list of calcium-rich vegetables good for bones and joints, leeks give us an abundant amount of essential compounds such as calcium, zinc, folic acid, B vitamins, …

Suggested dishes from leeks: used to season the soup, stir-fry with onions, garlic, and ginger as seasoning.

Note: people with kidney disease, high blood pressure should not use too much leeks in their daily meals.

In addition to these 10 calcium-rich vegetables, you can learn more calcium-rich foods to supplement a variety of dishes for the family.


Calcium and compounds that have a positive effect on the body’s calcium metabolism can be found in many fruits and vegetables. Solife hopes that you have chosen for yourself some calcium-rich vegetables to supplement and enrich your family’s daily meals.

In addition to natural calcium supplements – using calcium-rich foods to provide your body, you can also supplement calcium in other ways, learn more at the article: Safe ways to supplement calcium , effective.


Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)