Does Broccoli Have Calcium and Does it Help Your Bones? 

Broccoli not only delivers calcium but potassium, magnesium, folate, vitamin C, vitamin K, fiber and phytonutrients including beta-carotene for vitamin A formation. Many nutrients go into building your bone matrix with calcium being only one of the necessary nutrients. 

Broccoli naturally contains calcium that can contribute to bone strength. Even though it’s not the richest source of calcium, broccoli supplies many of the vital nutrients for bone building. 

How much calcium does broccoli have? 

Broccoli furnishes enough calcium to be considered a significant contributor if you do not drink milk of any kind. A few other veggies also supply calcium to help you meet your needs. 

Calcium in broccoli vs milk 

One cup of raw broccoli provides 43 mg or 3.5% of the recommended dietary allowance (RDA) for a female over 50 years of age.  

A cup of boiled and drained broccoli provides 62 mg or 5% of the RDA. Whereas one cup of cow’s milk contributes 310 mg or 26% of the RDA. In comparison, broccoli doesn’t offer as much calcium as milk but for someone not wishing to consume milk, broccoli can be a significant calcium source. 

Most milk beverages from plants contain nutrients that the manufacturer added. This fortification process raises the calcium content to comparable levels naturally occurring in dairy milk. 

One cup of protein almondmilk has 470 mg of calcium or 39% of the RDA. Protein almondmilk differs from ordinary almond milk. 

The same volume of soy milk furnishes 450 mg or 38% of the RDA. Another plant milk, a cup of oat milk, delivers 350 mg or 29% of the RDA. 

Ways to include broccoli in your eating pattern 

• Steamed broccoli on a baked potato 

• Raw broccoli pieces in a green salad 

• Roasted broccoli with bulgur 

• Stir cooked broccoli in macaroni and cheese 

• Add broccoli cuts to a vegetable stew 

• Savor broccoli florets and walnuts with pasta 

• Dip crunchy broccoli in hummus  

Is broccoli needed to build muscle? 

While exercise is a major player in muscle development and maintenance, the right nutrients are critical. Stronger muscles give rise to stronger bones. 

Muscle isn’t just about protein. Calcium is essential for the contraction of your muscles throughout your body and broccoli does contribute enough and is easily absorbed. 

Broccoli can be included in a nutritious post-workout meal such as chicken and a small baked potato. It also pairs well with sunflower seeds for an energizing snack. 

We lose muscle mass as we age causing our metabolism to decrease by about 10%. Broccoli along with a mix of other whole foods contains an array of nutrients that work together to keep our muscles and bones at their best. 

Is the calcium in broccoli used by your body? 

The nutrients in dairy milk help with the absorption of calcium, including lactose and casein. Vitamin D also helps with the absorption of calcium. Vitamin D is found in fortified milk.  

This combination of lactose, casein, and vitamin D makes calcium in cow’s milk highly absorbable for use by your body. Plant milks do not contain lactose and casein, so the calcium in those beverages is less absorbable. 

Oxalate is a substance found in food that tends to bind with dietary calcium, preventing its absorption. Veggies high in oxalates keep some of the calcium in those foods from being absorbed. On the other hand, the calcium in broccoli is more absorbable because it is low in oxalate.  

Conclusion 

Broccoli does have calcium that is absorbable by your body. It does not contain as much calcium as cow or plant milk beverages, but for someone who isn’t fond of milk, it can significantly contribute to your calcium intake. 

Broccoli not only contains calcium but an array of nutrients that help keep your bones and muscles at their best. 

If you enjoyed this blog and would like more information on maintaining your strength as you grow older, be sure to check out our book, Advancing to a Healthier You! available on Amazon.