Women's Wellness
Leafy greens are an important party of a healthy diet.
Brussels sprouts, kale, spinach and other dark-green leafy vegetables are
packed with vitamins A & C, calcium, folate and magnesium.
Vitamin A – helps in the formation and maintenance of healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It also promotes good vision, especially
in dim light.
Vitamin C – helps the body’s immune system, promotes healthy teeth and gums, helps in the absorption of iron, aids in the maintenance of normal connective tissue, and promotes healing.
Calcium – builds strong bones
Folate – (folic acid) acts as a coenzyme (with vitamin B-12 and vitamin C) to
breakdown (metabolize) proteins and synthesize new proteins. It is needed for the
production of red blood cells and the synthesis of DNA as well as tissue growth and
cell function.
Tips to cook and eat your greens
- For the sweetest flavor, choose small, bright-green Brussels sprouts. Add a stalk
of celery to the cooking water to decrease the cabbage-type odor. Cook quickly
until just slightly crisp for the best flavor.
- Remove the tough stems on kale, and eat only the tender leaves. Toss kale with
other greens and vegetables in a salad or stir-fry, or add a handful of chopped
kale to your favorite soup.
- Tender greens such as beet greens, spinach and Swiss chard are delicious when
wilted. Wash thoroughly with cold water, then place in a large pot and heat over
medium-high heat for 3 to 5 minutes. Drain, press out any moisture and chop.
Sauté with minced garlic, parmesan cheese, fresh ginger or slivered onions.
- Dark greens such as collards, kale or mustard greens have a slightly bitter taste.
Instead of wilting, cook 8 to 10 minutes to mellow their flavor. Try seasoning with
lemon juice, garlic, red pepper flakes or hot pepper sauce and vinegar.
- Freeze your own greens! When you find irresistible fresh greens in the market
(spinach, kale, collards, turnip greens, etc.), don’t hesitate to stock up. Rinse well,
then steam until tender. Freeze to use later as a side dish, sautéed, or in soups or
pasta. You can store fresh frozen vegetables for up to 8 months.
Nutrition in your greens
Greens |
Size |
Vitamin A |
Vitamin C |
Folate (Folic Acid) |
Magnesium |
Calcium |
brussel sprouts |
1 cup, raw |
777 IU |
75 mg |
54 mg |
20 mg |
37 |
kale |
1 cup, raw |
5963 IU |
81 mg |
20 mg |
23 mg |
90 |
spinach |
1 cup, raw |
2015 IU |
9 mg |
58 mg |
24 mg |
30 |
collards |
1 cup, raw |
1377 IU |
13 mg |
60 mg |
3 mg |
226 |
turnip greeens |
1 cup, raw |
4180 IU |
33 mg |
107 mg |
17 mg |
105 |
mustard greens |
1 cup, raw |
2968 IU |
39 mg |
105 IU |
18 mg |
58 |
Source: USDA Nutrient Database 
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Get the calcium your body needs
Calcium is the mineral in your body that makes up your bones and keeps them
strong. Bones and teeth account for 99% of the calcium in your body and the
remaining 1% is found in the fluids in and around your cells. Numerous scientific
studies have found that calcium plays an important role in the prevention of osteoporosis,
maintaining normal blood pressure, and reducing symptoms of premenstrual
syndrome.
Women need calcium because they have a small bone mass compared to men, and lose it faster with age. After menopause, bone loss accelerates dramatically and can result in osteoporosis. Teenagers, especially girls often do not consume enough calcium. Heading into adulthood with a denser bone mass can help prevent the onset of further problems. Find calcium naturally in tofu, dairy products, sardines, salmon, and leafy green vegetables.
Calcium content in foods
Food |
Serving Size |
Milligrams of calcium |
Yogurt, plain, low-fat |
8 ounce |
448 |
Cheese, ricotta part-skim |
1/2 cup |
335 |
Milk, goat's |
1 cup |
326 |
Milk, cow's 1 % w/ Vit. A |
1 cup |
300 |
Figs, dried uncooked |
1 cup |
287 |
Sesame seeds, roasted & toasted |
1 ounce |
281 |
Collards, cooked, boiled & drained, no salt |
1 cup chopped |
226 |
Cheese, Swiss |
1 ounce |
219 |
Cheese, Monterey jack |
1 ounce |
212 |
Cheese, mozzarella, part-skim |
1 ounce |
207 |
Cheese, cheddar |
1 ounce |
204 |
Cheese, muenster |
1 ounce |
203 |
Cheese, American |
1 ounce |
174 |
Cheese, feta |
1 ounce |
140 |
Cheese, cottage |
1 cup |
135 |
Cheese, camembert |
1 ounce |
110 |
Rhubarb, raw |
1 cup diced |
105 |
Sardines, Atlantic, canned in oil, drained solids w/bone |
2 sardines |
92 |
Kale, raw |
1 cup chopped |
90 |
Cheese, parmesan, grated |
1 tablespoon |
69 |
Salmon, Chinook, cooked, dry heat |
3 ounce |
24 |
Cream cheese |
1 ounce |
23 |
Calcium content is approximate.Source: USDA Nutrient Database.
how much calcium do you need?
The recommended daily allowance of calcium varies significantly throughout your
life, and obtaining sufficient calcium from your food intake is essential to maintaining
optimum health at any age. The following are guidelines only and apply to
both men and women. Always check with your physician to determine your specific
calcium needs, especially if pregnant or lactating.
Amount of calcium needed
Age |
Calcium goal |
1-3 years |
500 mg |
4-8 years |
800 mg |
9-18 years |
1300 mg |
19-50 years |
1000 mg |
51+ years |
1200 mg |
Calcium content is approximate. Source: USDA Nutrient Database.
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