15) Bok Choy
Bok choy is a classic Chinese dish. You can enjoy the chewy texture, whether boiled or stir-fried, and the bright green color looks very attractive in any dish. A single cup of bok choy will give you 74 mg of calcium. This may not seem much, but it is close to 10% of your daily recommended intake.
The absorption rate of β-carotene in bok choy can be increased by cooking with oil, so you can eat them as stir-fried vegetables or using a dressing with oil. However, keep in mind that vitamin C in bok choy is sensitive to heat and has the property of dissolving in water. So, if you are boiling, make the boiling time as short as possible.