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Greens for Good:

From Dairy to Leafy Greens: Diversifying Your Diet for Calcium

Have you ever considered replacing the dairy in your diet with some leafy greens? If this is not the case, this is a warning that you should strive to vary the foods you consume.

Since we were young, we have been instructed to eat a wide variety of foods and avoid developing a picky eating habit to maintain a healthy lifestyle. Why should we vary our meals when we know that eating food groups like expand and glow would help us keep our health?

Changes in social norms and individual behaviors are typically how dietary variety can be introduced. A nutrition education course will teach caregivers about the three main categories of food and the significance of meal frequency, cleanliness, and even gardening. Modifying a child's routine in areas such as the frequency of their meals and cleanliness can significantly impact the child's overall health. 

In general, dietary diversification aims to increase the variety and quantity of foods that are high in nutrients consumed by a family.

The initial decisions that you make while formulating your meal plan will pave the way for a wealth of opportunities and alternatives that will become available to you as you diversify your diet. You now have the option to switch to leafy greens for your daily meal plans. This gives you more flexibility. 

As people age, ensuring they get the calcium they need in their diet is more important. Adults should consume 1,000 milligrams daily, individuals over 50 should get 1,200 milligrams, and children aged 4 to 18 should consume 1,300 milligrams. There are a lot of people who need help fulfilling these criteria, particularly those who abstain from animal products and dairy. Calcium can be found in abundance in a wide variety of meals that come from plants.


About 0.87 grams of calcium can be found in a cup of broccoli that has been frozen. According to the United States National Cancer Institute, eating a diet high in cruciferous vegetables, such as broccoli and other cabbage family members, has been linked to a lower risk of developing cancer. There is evidence from studies conducted on rodents to show that the components of broccoli can help prevent cancers of the breast, colon, liver, bladder, and stomach. Nevertheless, they have yet to achieve desired results in human subjects.


Approximately 1.8 grams of calcium can be found in two cups of raw, chopped kale. Kale is a cruciferous vegetable containing several antioxidants that can either delay the onset of cell damage or prevent it entirely. Like many other plant-based foods high in calcium, Kale includes chemicals such as oxalates. Oxalates are known to hurt bone health. Calcium cannot be adequately absorbed when these chemicals are present. You should cook your kale correctly before consuming it to reduce the amount of oxalate it contains. You may enjoy kale's incredible health benefits by steaming it as a side dish or chopping it up and adding it to a salad.

Mustard and collard greens are both delicious.

Green vegetables, such as mustard and collard greens, offer several health benefits to their consumers. A cup of cooked mustard greens provides approximately 1.03 grams of calcium. In contrast, a cup of cooked collard greens has about 2.66 grams of calcium. Because they contain this level of calcium necessary for achieving your daily calcium requirements, collard and mustard greens are an ideal choice for individuals looking for calcium sources that do not come from dairy products.


Okra is a nutrient-dense vegetable with various advantageous properties for one's health. It is a food that does not contain dairy yet has a significant amount of calcium. About 0.82 grams of calcium can be found in one cup of okra.

In addition, okra is an excellent source of various essential nutrients required for a healthy diet. It is an excellent source of vitamin C and other antioxidants, dietary fiber, and folate. In addition to this, okra is famous for the high levels of magnesium and potassium that it contains. Both of these minerals are vital to the health of the human body. Okra is prepared in various tasty ways, including roasting, boiling, pickling, and frying.

If you are lactose intolerant, you must be aware that you still have choices despite this condition. In addition to the list presented, these dark green leafy vegetables can supply calcium elements even without consuming dairy products. 

Disclaimer: Please note that the material presented in this article is intended only to provide general information. The material in this article was gathered from various sources; nevertheless, we do not claim ownership of any rights associated with the contents and information presented on the site. The original owner retains ownership of any rights.


  1. What is Dietary Diversification? (
  2. Top 5 plant-based calcium sources to enhance bone health as you age (
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