9 vegetables containing higher calcium content than milk

Nutritionist Li Yuen-ping points out that generally, whole milk contains about 104 milligrams of calcium per 100 milliliters. However, there are nine such vegetables whose calcium content surpasses that of milk.

9 High-Calcium Vegetables – From Lowest to Highest 

9th Place: Sweet Potato Leaves

• Calcium Content: 105 mg
• Recommended Dish: Stir-fried sweet potato leaves with century egg

8th Place: Red Spinach 

• Calcium Content: 122 mg
• Recommended Dish: Red spinach with pork heart in sesame oil

7th Place: White Cabbage

• Calcium Content: 129 mg
• Recommended Dish: Stir-fried goose white cabbage with shredded pork

6th Place: Bok Choy 

• Calcium Content: 143 mg
• Recommended Dish: Stir-fried bok choy with eggs

5th Place: Baby Bok Choy

• Calcium Content: 145 mg
• Recommended Dish: Baby bok choy with pork rib soup

4th Place: White Amaranth

• Calcium Content: 146 mg
• Recommended Dish: White amaranth with small fish

3rd Place: Red Amaranth

• Calcium Content: 150 mg
• Recommended Dish: Stir-fried red amaranth with tofu skin

2nd Place: Radish Leaves

• Calcium Content: 158 mg
• Recommended Dish: Stir-fried radish leaves with dried tofu

1st Place: Chinese Kale 

• Calcium Content: 181 mg
• Recommended Dish: Stir-fried Chinese kale with beef

How Much Calcium Do We Need Daily?

Li states that long-term calcium deficiency in the body can easily lead to cramps, insomnia, and heart palpitations. Therefore, the average recommended daily calcium intake for adults is about 1000 to 2000 mg. However, she warns against drinking milk like water solely for calcium supplementation, as excessive intake of dairy products like milk can lead to the absorption of too many calories, potentially causing weight gain.

Thus, she recommends that the daily intake of dairy products should not exceed 500 ml. She also mentions that consuming the aforementioned high-calcium vegetables along with drinking milk can enhance the calcium absorption rate. Furthermore, dark green vegetables contain Vitamin K, which, combined with calcium, forms a highly effective combination for preventing osteoporosis.

Can Calcium Deficiency Easily Lead to Osteoporosis? Is Risk Higher After 30?

According to data collected by The Chinese University of Hong Kong, about half of women in Hong Kong over the age of 65 suffer from osteoporosis. By World Health Organization standards, osteoporosis is a progressive systemic disease characterized by low bone density and the deterioration of bone tissue, leading to brittle bones and an increased risk of fracture.

Generally, bone mass increases rapidly during childhood and adolescence, peaking around the age of 30. Thereafter, as age increases, the rate of bone loss accelerates, and bone density may gradually decrease, making bones fragile and leading to osteoporosis. This phenomenon occurs in both men and women, but for postmenopausal women, the rate of bone loss is highest, making them more susceptible to osteoporosis.

Symptoms of Osteoporosis 

According to information from the Department of Health, osteoporosis itself does not have any obvious symptoms. Some patients might experience back pain, but most may not detect it in the early stages. Often, it's only discovered after a fracture occurs. 

Patients might experience the following – fractures resulting from minor bumps, falls, or even coughing, most common fracture sites include the femur, spine, and forearm, and a collapsed vertebrae, causing the back to become curved, leading to hunching and loss of height.