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

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