Heading to the farmers market?  Reach for these calcium rich vegetables at the height of their season.

It’s high summer in the northern hemisphere, and that means your local farmers market is in full swing, offering a cornucopia of ripe, fresh local food.  While most people associate dairy with food high in calcium, there are whole, fresh vegetables and nuts that provide this crucial mineral.

For optimal health, diversity is the golden rule, along with getting nutrition from whole, fresh foods.  Here is a list of what’s in season now, and how these whole food options compare with a glass of whole milk.

1 Cup Whole Milk = 246 mg Calcium

1 Cup Cooked Collard Greens = 266 mg 1 Cup Raw Aubergine = 8mg
1 Cup Cooked Spinach = 245 mg 1 Cup Raw Leeks= 53mg
1 Cup Raw Dandelion Greens = 103 mg 1 Cup Romain Lettuce = 16mg
1 Cup Cooked Broccoli = 63 mg 1 Cup Raw Onion = 37mg
1 Cup Cooked Brussels Sprouts = 56 mg 1 Cup Pear = 13mg
1 Cup Raw Cabbage = 33mg 1 Cup Melon = 16mg
1 Cup Raw Carrot = 43mg 1 Cup Raw Red Bell Pepper = 11mg
1 Cup Raw Cauliflower = 22mg 1 Cup Sliced Radishes = 29mg
1 Cup Raw Chard = 19mg 1 Cup Grapes = 13mg
1 Cup Raw Celeriac = 68 mg 1 Cup Raw Summer Squash = 17mg
1 Cup Cooked Kale = 94mg 1 Cup Cherry Tomatoes = 15mg
1 Cup Cooked Okra = 123mg 1 Cup Raw Turnip Greens= 105mg
1 Cup Raw Celery = 41mg 1 Cup Raw Cucumber= 17mg

Editor’s Picks: books about nutrition and seasonal cooking

Kitchen Counter Compost

Don't Miss This

Seasonal Cooking: How to Use Fresh Chickpeas Fresh chickpeas with Brussels sprouts and pasta recipe Spring is the time to find all kinds of foods we normal eat dried in their fresh state. Fresh garbanzo beans, or chickpeas, are at the markets n...
Converting Lawns To Productive Urban Home Gardens As people wake up to the fragility of a global agricultural system dependent on oil and chemical inputs, they are turning their focus closer to home—and finding abundance in their own backyards.  We...
Reading The Leaves: Organic Tea Organic vs. conventional tea harvesting Through organic cultivation, tea harvesting can be a constructive element to its surrounding ecosystem.  Using natural alternatives to synthetic fertilizers ...
Traditional Pumpkin Bread Recipe How to make classic pumpkin bread, and an adjusted recipe that you can give as a pantry gift I've noticed a trend in bakery pumpkin bread. It seems to be getting sweeter, with more fat added, resem...

Federal Trade Commission’s 16 CFR, Part 255: Affiliate links may appear on this page. We may receive a commission on purchases made through affiliate links. Learn more on our Terms Of Use page