Okra: A Popular Vegetable with Nutritional Benefits
Okra is a widely consumed vegetable in the southern states. A one-cup serving of okra provides eight percent of the recommended daily intake of calcium. This small vegetable resembles a pumpkin but has a slightly slimy texture. While okra can be fried into medallions (although this may reduce its nutritional value), it is also commonly added to traditional gumbo soup for a hearty and flavorful meal.
Sardines
Sardines, rich in proteins, are also a great source of calcium. These small fish contain over 300 mg of calcium per three-ounce serving and are also a valuable source of vitamins A, C, D, B6, and B12. Since canned sardines are typically eaten whole, they contain edible bones that are high in calcium. They also contain fairly high amounts of iron and magnesium. Sardines are also known for their high omega-3 fatty acid content. These fats can reduce the risk of heart disease.