By: Judy Davie - The Food Coach
 Although there are many reasons to include green leafy vegetables in your daily diet, people who don't consume enough dairy or other calcium-rich foods may want to prioritise Asian greens over certain other leafy vegetables. Many popular greens, such as spinach, beet greens, and Swiss chard, contain oxalates, natural compounds that can bind to calcium and inhibit its absorption.
For individuals at risk of osteopenia or osteoporosis, getting enough absorbable calcium is essential to maintaining strong bones and reducing the risk of fractures. Choosing low-oxalate, calcium-rich greens like bok choy, choy sum, and gai lan (Chinese broccoli) can be an excellent way to support bone health.
Why Calcium Matters for Bone Health
Calcium is vital for:
Bone strength - Your bones store about 99% of your body's calcium, and a constant supply is needed to maintain their density.
Preventing osteoporosis - Without enough calcium, bones become weak, porous, and prone to fractures.
Muscle and nerve function - Calcium plays a crucial role in muscle contractions and nerve signalling.
If your diet lacks sufficient calcium, your body pulls it from your bones, weakening them over time.
The Problem with Oxalates
Oxalates (oxalic acid) are found in many plant foods, but some leafy greens have particularly high levels. These compounds can:
Bind with calcium, making it difficult for your body to absorb it.
Contribute to kidney stone formation in susceptible individuals.
Greens high in oxalates include:
Spinach
Beet greens
Swiss chard (silverbeet)
Purslane
While these greens still provide important nutrients, they may not be the best choice for people looking to increase their calcium intake effectively.
The Best Oxalate-Free, Calcium-Rich Leafy Greens
For maximum calcium absorption, opt for these low-oxalate greens:
Bok choy - One of the best plant-based sources of absorbable calcium.
Choy sum - Similar to bok choy, with a mild, slightly sweet taste.
Gai lan (Chinese broccoli) - Rich in calcium, vitamin K, and other bone-supporting nutrients.
Turnip greens - High in calcium and low in oxalates.
Mustard greens - A good source of calcium with a peppery flavour.
Watercress - Nutrient-dense and great in salads or soups.
Easy Ways to Eat More Asian Greens
Asian greens are not only nutritious but also affordable and versatile. Here are some easy ways to incorporate them into your meals:
Stir-fried with garlic, ginger, and a splash of soy sauce.
Steamed and topped with sesame oil and a sprinkle of sesame seeds.
Added to soups like miso soup or noodle broths for extra nutrition.
Raw in salads or shredded as a garnish for rice and noodle bowls.
Blended into smoothies for a boost of calcium and vitamins.
The Bottom Line
If you want to strengthen your bones and avoid the calcium-blocking effects of oxalates, Asian greens like bok choy, choy sum, and gai lan are excellent choices. They provide bone-friendly calcium in a form that's easy for your body to absorb, making them a smart and delicious addition to your diet. Next time you're at the shops, grab a bunch and start reaping the benefits!
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