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According to our expert, Deepshikha Agarwal, Mumbai-based dietician and sports nutritionist, one bowl of a calcium rich vegetable is a must in everyday meals to fulfill the calcium needs of the body, apart from dairy items like milk, yogurt and cheese. Here’s her list of vegetables that are among the top sources of calcium.
Cauliflower leaves: While most people discard cauliflower leaves, it is one of the most calcium rich sources in vegetables. 100gm of cauliflower leaves gives you 600mg of calcium. Add them to rotis or paranthas and dals just like you would use methi or spinach leaves. You can even use them in salads and sprinkle some on soups.
Colocasia leaves: Commonly known as arbi leaves, a 100g portion of this has 450mg of calcium. It is the base ingredient in patras (Gujarati dish) and can also replace spinach in palak paneer or palak corn recipes.
Broccoli: A 100gm serving of broccoli adds 118mg of calcium to your body. You can use it in stir fry or sautéed vegetables, soups and pastas or salads.
Methi or Fenugreek leaves: Commonly available during monsoons, methi or fenugreek leaves include 305mg of calcium per 100gm serving. A basic vegetable preparation is an ideal way to incorporate it in your diet.
Shepu or Dill: Shepu is easily available in the Western region of India. It’s strong taste and odour demands it being used as a filling in paranthas or as a vegetable preparation with onions and moong dal. 100g of Shepu has about 190mg of calcium.