Calcium Absorption from Greens
Based on some comments by a reader and their finding a chart of oxalate content of various greens published by the USDA (thanks, dimqua!), I decided to more rigorously document the calcium absorption from greens. What I came up with is shown in Table 5 of the (newly renamed) article on bones on VeganHealth.org, Calcium and Vitamin D.
Here is a summary of the findings:
• Studies have shown that calcium in fortified soymilk, bok choy, kale, and mustard greens is absorbed well.
• Based on oxalate levels, the calcium in turnip greens should also be absorbed well.
• Based on oxalate levels, the calcium in collards, broccoli, and watercress should be absorbed moderately well.
• Studies have shown that the calcium in spinach and rhubarb is not absorbed well.
• Based on oxalate levels, the calcium in beet greens should not be absorbed well.