No vegetable is really rich in calcium, which is why it is recommended for vegans to take calcium supplements.
After you ingest oxalic acid, it will find calcium in your body, where it is abundant in blood and in the other extracellular fluids (like sodium and chloride, most calcium stays outside the cells).
Too much oxalic acid will form insoluble precipitates of calcium oxalate, i.e. small stones, which may happen to form in undesirable places, from where they cannot be eliminated.
Dark leafy greens are not "quality sources of calcium". One would need to eat several kilograms per day. No human does that. The quantity that needs to be eaten is greater than it could seem from the elemental analysis, because a part of the calcium will be lost during cooking and another part will remain bound in insoluble compounds that will not be absorbed in the intestine. Moreover, eating many kilograms per day of dark leafy greens is guaranteed to cause health problems due to oxalic acid and other substances that are present in excess.
All the studies that I have seen have shown that the vegans who do not take calcium supplements have significantly less amounts of calcium in the body than non-vegans and are more prone to osteoporosis.
This kind of false information about plants that are "quality sources" of substances that are really deficient in all plants is very dangerous for vegans. Any vegan must take up to a dozen supplements to maintain optimal health and those who are not aware of this develop sooner or later various health problems and many go back to a traditional diet, without understanding what they did wrong.
Add some nut milks in there, too.
> Any vegan must take up to a dozen supplements to maintain optimal health
This is some bottom tier anti-vegan flame bait. Had I seen this sooner, I wouldn't have even responded.
- 100g lentils: 3.3mg iron, 116cal
- 100g spinach: 2.7mg iron, 23cal
- 100g cooked tofu: 2.7mg iron, 110cal
That's more than 50% of the day's iron recommendation for women in about 250 calories or about 1/8th of the day's calories for the average woman.
Moreover, the lactating dairy cows which are kept in industrial conditions usually receive mineral supplements with calcium and/or phosphorus, in variable quantities, depending on the composition of their food, to achieve a maximal milk production, unlike the cows which graze freely.
Or just drink German tap water ...
Ultrasound breaks them down, a fast non invasive procedure, much like women having an ultrasound scan (and skip over any effect on the foetus). Either way though, you'll end up with shards in your kidneys.
https://www.myfooddata.com/articles/high-calcium-vegetables....
Your link uses the silly "cup" unit of measure from which it is hard to assess which is the real calcium content.
The right way to show the content of a nutrient in some food is to show how many kilograms or pounds you must eat daily to provide enough of that nutrient.
In the case of calcium the best case that I have seen for various vegetables is that you would need to eat at least 1 kilogram per day, based on the elemental analysis.
However this is far too optimistic, because when cooking the vegetables a part of the calcium may be lost and another part will be bound in insoluble compounds and it will not be absorbed in the intestine after eating.
So a more realistic estimation is that even for the vegetables with the highest content of calcium you might need to eat at least 2 or 3 kg per day.
For nuts and legumes it is impossible to approach even 1 kg of daily intake, as that would include too much energy in starch or fat.
So only leafy vegetables would avoid gaining weight, but eating kilograms per day would be not only unpleasant, but also harmful.
I happen to be a vegan, so I have studied carefully my alternatives and the best for me is to add some calcium phosphate powder to my food, together with the table salt. I use phosphate and not another calcium salt, because even if all seeds and nuts, including all legumes, have large amounts of phosphorus, most of it is contained in phytic acid, which is harmful, so I use preparation methods that remove much of the phytic acid, but they also remove most of the phosphorus, so I compensate that by adding the calcium as calcium phosphate.
My Costco-brand soy milk gives me 60% of the day's calcium and vitamin D in my morning smoothie.