{"id":324241,"date":"2021-11-18T10:40:51","date_gmt":"2021-11-18T09:40:51","guid":{"rendered":"https:\/\/www.sap.je\/blog\/the-importance-of-calcium-in-vegetables-for-your-health\/"},"modified":"2025-11-26T14:48:45","modified_gmt":"2025-11-26T13:48:45","slug":"the-importance-of-calcium-in-vegetables-for-your-health","status":"publish","type":"post","link":"https:\/\/www.sap.je\/en\/the-importance-of-calcium-in-vegetables-for-your-health\/","title":{"rendered":"The importance of calcium in vegetables for your health"},"content":{"rendered":"\n<p>When you hear calcium, you may quickly think of milk and other dairy products. But dairy is certainly not the only source of this important mineral. Vegetables are also a valuable provider of calcium for your body. Why you need calcium, how much calcium you should get daily, and which foods are high in calcium are all explained in this blog!   <\/p>\n\n<div class=\"wp-block-stackable-carousel stk-block-carousel stk--is-slide stk--arrows-justify-space-between stk--arrows-align-center stk-block stk-d7c1757\" data-slides-to-show=\"\" data-block-id=\"d7c1757\"><div class=\"stk-block-carousel__content-wrapper\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-block-carousel__slider-wrapper stk-content-align stk-d7c1757-column\"><div class=\"stk-block-carousel__slider\" role=\"list\" data-autoplay=\"4000\" data-label-slide-of=\"Slide %%d of %%d\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-b469368\" data-v=\"4\" data-block-id=\"b469368\"><style>.stk-b469368-inner-blocks{align-items:center !important;justify-content:center !important;}.stk-b469368 {margin-top:0px !important;}.stk-b469368-container{max-width:1500px !important;min-width:auto !important;margin-right:auto !important;margin-left:auto !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-b469368-container stk--no-background stk--no-padding\"><div class=\"stk--column-flex stk-block-content stk-inner-blocks stk-b469368-inner-blocks\"><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-947b2c8\" data-v=\"4\" data-block-id=\"947b2c8\"><style>.stk-947b2c8-inner-blocks{align-items:center !important;justify-content:center !important;}.stk-947b2c8 {margin-top:0px !important;}.stk-947b2c8-container{max-width:1500px !important;min-width:auto !important;margin-right:auto !important;margin-left:auto !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-947b2c8-container stk--no-background stk--no-padding\"><div class=\"stk--column-flex stk-block-content stk-inner-blocks stk-947b2c8-inner-blocks\"><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-b126d6f\" data-v=\"4\" data-block-id=\"b126d6f\"><style>.stk-b126d6f-inner-blocks{align-items:center !important;justify-content:center !important;}.stk-b126d6f {margin-top:0px !important;}.stk-b126d6f-container{max-width:1500px !important;min-width:auto !important;margin-right:auto !important;margin-left:auto !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-b126d6f-container stk--no-background stk--no-padding\"><div class=\"stk--column-flex stk-block-content stk-inner-blocks stk-b126d6f-inner-blocks\"><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-7ef8b8e\" data-v=\"4\" data-block-id=\"7ef8b8e\"><style>.stk-7ef8b8e-inner-blocks{align-items:center !important;justify-content:center !important;}.stk-7ef8b8e {margin-top:0px !important;}.stk-7ef8b8e-container{max-width:1500px !important;min-width:auto !important;margin-right:auto !important;margin-left:auto !important;}<\/style><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-7ef8b8e-container stk--no-background stk--no-padding\"><div class=\"stk--column-flex stk-block-content stk-inner-blocks stk-7ef8b8e-inner-blocks\"><\/div><\/div><\/div>\n<\/div><div class=\"stk-block-carousel__buttons\"><button class=\"stk-block-carousel__button stk-block-carousel__button__prev\" aria-label=\"Previous slide\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"fas\" data-icon=\"chevron-left\" class=\"svg-inline--fa fa-chevron-left\"  viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><\/button><button class=\"stk-block-carousel__button stk-block-carousel__button__next\" aria-label=\"Next slide\"><svg aria-hidden=\"true\" focusable=\"false\" data-prefix=\"fas\" data-icon=\"chevron-right\" class=\"svg-inline--fa fa-chevron-right\"  viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><\/button><\/div><\/div><div class=\"stk-block-carousel__dots\" role=\"list\" data-label=\"Slide %%d\"><\/div><\/div><\/div>\n\n<h2 class=\"wp-block-heading\" id=\"h-welke-functies-heeft-calcium-in-je-lichaam\">What functions does calcium have in your body?<\/h2>\n\n<p>Calcium is the most abundant mineral in our bodies. As much as 2% of your body weight is made up of calcium, 99% of which is found in your bones and teeth<a href=\"https:\/\/synapse.koreamed.org\/articles\/1059788\" rel=\"nofollow noopener\" target=\"_blank\">(1<\/a><a href=\"https:\/\/cjasn.asnjournals.org\/content\/5\/Supplement_1\/S23.short\" rel=\"nofollow noopener\" target=\"_blank\">,2<\/a>). Besides being important for keeping your bones and teeth strong, calcium also plays a role in the contraction of your muscles and the transmission of impulses in your nerve cells. But calcium is involved in many more essential processes in our body. Below is an overview of the main functions of calcium in your body:    <\/p>\n\n<ul class=\"wp-block-list\">\n<li>Maintain strong bones and teeth<\/li>\n\n\n\n<li>Involved in muscle function<\/li>\n\n\n\n<li>Good for nerve function<\/li>\n\n\n\n<li>Promotes digestion<\/li>\n\n\n\n<li>Supports energy metabolism<\/li>\n\n\n\n<li>Contributes to normal blood clotting<\/li>\n\n\n\n<li>Plays a role in cell division<\/li>\n<\/ul>\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>So to maintain a fit and healthy body, it is definitely important to get enough calcium!<\/p>\n\n<h2 class=\"wp-block-heading\">How much calcium do you need daily?<\/h2>\n\n<p>The amount of calcium you need depends on the status of calcium metabolism in your body<a href=\"https:\/\/cjasn.asnjournals.org\/content\/5\/Supplement_1\/S23.short\" rel=\"nofollow noopener\" target=\"_blank\">(2<\/a>). This is regulated by 3 mechanisms, namely: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>The absorption of calcium through your intestines<\/li>\n\n\n\n<li>The reabsorption of calcium from your kidneys<\/li>\n\n\n\n<li>The build-up and breakdown of calcium stores in your bones<\/li>\n<\/ul>\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>In addition to being important for the structure of your bones, your bones also play a role as a store of calcium. Your body can tap into this store when you take in less calcium through diet. <\/p>\n\n<p>Especially your age plays an important role in the amount of calcium you need daily. Both children and the elderly have an extra high need for calcium. This has to do with the body&#8217;s calcium balance.  <\/p>\n\n<p><strong>Children<\/strong><\/p>\n\n<p>Children have a positive calcium balance. This means that more calcium is stored in the body than is excreted. This is because calcium is important for building and developing bones during growth. During this period it is especially important to get enough calcium so that the bones can fully develop.   <\/p>\n\n<p><em>Daily recommendation calcium (children 0-8 years): <\/em><a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/calcium.aspx)\" rel=\"nofollow noopener\" target=\"_blank\"><em>450-700mg<\/em><\/a><em><\/em><\/p>\n\n<p><em>Daily recommendation calcium (children 9-17 years): <\/em><a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/calcium.aspx)\" rel=\"nofollow noopener\" target=\"_blank\"><em>1100-1200mg<\/em><\/a><em><\/em><\/p>\n\n<p><strong>Adults<\/strong><\/p>\n\n<p>In healthy adults there is a neutral calcium balance. As much calcium is stored in the bones as is broken down. By getting enough calcium through your diet, you ensure that your bones remain strong.  <\/p>\n\n<p><em>Daily recommendation calcium (18-60 years): <\/em><a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/calcium.aspx)\" rel=\"nofollow noopener\" target=\"_blank\"><em>950-1000mg<\/em><\/a><em><\/em><\/p>\n\n<p><strong>Elderly<\/strong><\/p>\n\n<p>As you age, calcium absorption in the intestines and kidneys decreases<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0009912012002391\" rel=\"nofollow noopener\" target=\"_blank\">(3<\/a>). In women over 50 and men over 70, this decreased absorption causes more calcium to be withdrawn from the bones, creating a negative calcium balance. In other words, more calcium is broken down than is built up. Building strong bones at a younger age provides a good starting point for maintaining strong bones later in life. Physical exercise and stress on the bones also helps maintain strong bones, as does a higher dietary calcium intake.    <\/p>\n\n<p><em>Adequate intake (women &gt;50, men &gt;70): <\/em><a href=\"https:\/\/www.voedingscentrum.nl\/encyclopedie\/calcium.aspx)\" rel=\"nofollow noopener\" target=\"_blank\"><em>1100-1200mg<\/em><\/a><\/p>\n\n<h3 class=\"wp-block-heading\">Vitamin D and calcium<\/h3>\n\n<p>Vitamin D also plays an important role in calcium metabolism. In fact, this vitamin helps with the absorption of calcium from your diet and increases calcium absorption in your bones<a href=\"https:\/\/synapse.koreamed.org\/articles\/1059788\" rel=\"nofollow noopener\" target=\"_blank\">(1<\/a>). So for optimal calcium metabolism, it is also important to have enough vitamin D available. You make this vitamin yourself when your skin comes in contact with sunlight. By spending 15-30 minutes daily in the sun with your face and hands uncovered, you generally make enough vitamin D. But for several groups, the Health Council also recommends taking a supplement. This applies, for example, to young children, people with dark skin color and women over 50 and men over 70.      <\/p>\n\n<h2 class=\"wp-block-heading\">What foods are high in calcium?<\/h2>\n\n<p>Milk and milk products are, of course, a well-known source of calcium. For this reason, they are often advised within a healthy diet. But vegetables, grain products, legumes and nuts also contribute to your daily calcium intake. Especially when you have little or no intake of dairy products, these products can be a good source of calcium.   <\/p>\n\n<h3 class=\"wp-block-heading\">Calcium-rich foods<\/h3>\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Food<\/strong><\/td><td><strong>Calcium (mg per 100 g)*<\/strong><\/td><\/tr><tr><td>Cheese (30+)<\/td><td>1020<\/td><\/tr><tr><td>Almonds<\/td><td>283<\/td><\/tr><tr><td>Arugula<\/td><td>271<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/boerenkool\/\">Kale<\/a><\/td><td>180<\/td><\/tr><tr><td>Hazelnuts<\/td><td>160<\/td><\/tr><tr><td>Half-fat yogurt<\/td><td>139<\/td><\/tr><tr><td>Purslane<\/td><td>125<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/chinese-kool\/\">Chinese cabbage<\/a><\/td><td>125<\/td><\/tr><tr><td>Semi-skimmed milk<\/td><td>123<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/waterkers\/\">Watercress<\/a><\/td><td>120<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/spinazie\/\">Spinach<\/a><\/td><td>105<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/ingredienten\/raapsteel\/\">Turnip greens<\/a><\/td><td>100<\/td><\/tr><tr><td>Kidney beans (cooked)<\/td><td>61<\/td><\/tr><tr><td>Chickpeas (cooked)<\/td><td>59<\/td><\/tr><tr><td>Whole wheat pasta (raw)<\/td><td>40<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p><em>*Source: <\/em><a href=\"https:\/\/nevo-online.rivm.nl\/Default.aspx\" rel=\"nofollow noopener\" target=\"_blank\"><em>NEVO-online version 2019\/6.0<\/em><\/a><em><\/em><\/p>\n\n<h2 class=\"wp-block-heading\">Increase your calcium intake with vegetable juices<\/h2>\n\n<p>Since calcium is also present in various vegetables, drinking vegetable juices can also be a good way to get extra calcium (and, of course, other vitamins and minerals). We at Sapje have a number of vegetable juices in our range that excel in their calcium content. In particular, our <a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/detox-sap\/\">Detox juice<\/a> is a real winner when it comes to calcium. One bottle already provides you with 100% of the daily reference intake (RI) of this mineral. But <a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/komkommersap\/\">fuel<\/a>, <a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/seasons-jonnie-boer-delibrije\/\">seasons<\/a> and <a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/bleekselderij-sap\/\">support<\/a> are also remarkably rich in calcium. Below is an overview of our juices with the most calcium.     <\/p>\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Sapje<\/strong><\/td><td><strong>Calcium per juice (240 ml)<\/strong><\/td><td><strong>RI*<\/strong><\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/detox-sap\/\">Detox<\/a><\/td><td>800 mg<\/td><td>100%<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/komkommersap\/\">Fuel<\/a><\/td><td>402 mg<\/td><td>50%<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/seasons-jonnie-boer-delibrije\/\">Seasons<\/a><\/td><td>320 mg<\/td><td>40%<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/bleekselderij-sap\/\">Support<\/a><\/td><td>282 mg<\/td><td>35%<\/td><\/tr><tr><td><a href=\"https:\/\/www.sap.je\/winkel\/sapjes\/biologisch-tomatensap\/\">Power<\/a><\/td><td>127 mg<\/td><td>21%<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>*RI=Reference intake<\/p>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.sap.je\/wp-content\/uploads\/2025\/10\/gezonde-groentes-scaled-1.jpg\" alt=\"healthy vegetables\" class=\"wp-image-141638\"\/><\/figure>\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n<p>So getting enough calcium daily is important not only for your bones, but also for many other processes in your body. Besides the better-known sources of calcium, such as milk and cheese, vegetables can also make a good contribution to your calcium intake. Our vegetable juices make it extra easy to get enough calcium daily. In addition, of course, they provide many other good nutrients. So be sure to take a look at the <a href=\"https:\/\/www.sap.je\/sapjesbestellen\/\">juices order page<\/a>.    <\/p>\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"6k3eh8y9m\"><summary class=\"faq__question\"><strong>What are the symptoms of calcium deficiency?<\/strong><\/summary><div class=\"faq__answer\">A calcium deficiency can cause a variety of physical symptoms, including:<br><br>&#8211; Muscle cramps or tremors<br>&#8211; Brittle or brittle bones (prolonged deficiency \u2192 osteoporosis)<br>&#8211; Tingling in fingers or around the mouth<br>&#8211; Brittle nails or dental problems<br>&#8211; Fatigue and lethargy<\/div><\/details>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"z48lkcopd\"><summary class=\"faq__question\"><strong>What is a lot of calcium in?<\/strong><\/summary><div class=\"faq__answer\">Calcium is found in both animal and plant products. Rich in calcium are: <br><br>&#8211; Dairy products (milk, yogurt, cheese)<br>&#8211; Green leafy vegetables such as kale, broccoli and pak choi<br>&#8211; Sesame seeds and tahini<br>&#8211; Almonds<br>&#8211; Tofu <br>&#8211; Fortified plant-based milk (such as almond or soy milk)<\/div><\/details>\n\n<details class=\"wp-block-sapje-faq faq\" id=\"67492jnoi\"><summary class=\"faq__question\"><strong>What should not be combined with calcium?<\/strong><\/summary><div class=\"faq__answer\">Some substances can <strong>inhibit calcium absorption<\/strong>:<br><br>&#8211; <strong>Oxalic acid<\/strong> (in spinach and rhubarb, among others) binds calcium and reduces absorption<br>&#8211; <strong>Phytic acid<\/strong> (from grains, nuts and legumes) can bind calcium<br>&#8211; <strong>Lots of caffeine<\/strong> or cola (phosphoric acid) can pull calcium from your bones<br>&#8211; It is best not to take <strong>iron and zinc supplements<\/strong> at the same time as calcium because they can interfere with each other&#8217;s absorption<br><br>Preferably take calcium along with <strong>vitamin D<\/strong> <strong>and\/or magnesium<\/strong>, which actually improves absorption.<\/div><\/details>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you hear calcium, you may quickly think of milk and other dairy products. But dairy is certainly not the only source of this important mineral. Vegetables are also a valuable provider of calcium for your body. Why you need calcium, how much calcium you should get daily, and which foods are high in calcium [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":324243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[230],"tags":[],"class_list":["post-324241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts\/324241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/comments?post=324241"}],"version-history":[{"count":0,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/posts\/324241\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/media\/324243"}],"wp:attachment":[{"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/media?parent=324241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/categories?post=324241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sap.je\/en\/wp-json\/wp\/v2\/tags?post=324241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}