Calcium supplementation is a topic that lasts for a lifetime.
Speaking of calcium supplementation, we will think of milk, bean products and even calcium tablets at the first time, but some studies have found that green leafy vegetables can also supplement calcium, and the calcium content of green leafy vegetables is not lower than that of milk, which is a veritable calcium supplement master!
Green leafy vegetables have as much calcium as milk.
According to the calculation of China Food Composition Table, the calcium content of many green leafy vegetables is equivalent to or even higher than that of milk.
shepherd's purse
Shepherd's purse is known as the "king of calcium" in vegetables, and its calcium content is as high as 294mg/ 100g, almost three times that of milk of the same quality. It is no exaggeration to say that a plate of shepherd's purse can meet the calcium content needed by the human body for one day.
It should be noted that shepherd's purse grows in the fields all the year round, and the stems are mixed with a lot of soil, so it should be broken and washed when washing vegetables.
Leaf mustard
According to the data in China Food Composition Table, the calcium content of pickled mustard tuber (also known as pickled mustard tuber) is as high as 230mg per 100 people, while the calcium content of milk with the same quality is generally 100ml, and some studies show that the calcium absorption rate in pickled mustard tuber is equivalent to that of milk.
Mustard has a variety of practices, which can be used to make soup, adjust stuffing and stir-fry shredded pork. If you eat it with tofu, the calcium supplement effect will be better.
celery
The content of carotene in celery leaves is 8 times that of stems, and the content of vitamin C is 3 times that of stems. In particular, the content of calcium in celery leaves is twice that of stems, which is a good calcium supplement vegetable.
pak choi
Chinese cabbage is also called Shanghai Green. As a representative ingredient of green leafy vegetables, its nutritional value is beyond imagination.
The content of vitamin C exceeds that of ordinary fruits, and it also contains a lot of carotene, folic acid, potassium, vitamin B2, magnesium, dietary fiber and so on.
The calcium content is 108 mg/100 g, which is roughly equivalent to milk. Although the absorption rate is not as good as milk, it is also a master of calcium supplementation in the vegetable industry.
Lettuce with loose leaves
The calcium content of oily wheat vegetables that everyone often eats is not low. Every 100g of oil wheat vegetable contains 70 mg of free calcium, which is 36 times that of pig bone soup.
In addition, oil wheat vegetables also contain higher minerals than other vegetables, and vitamin A ranks in the forefront of vegetables, and also has the effects of clearing heat, diuresis and detumescence. Anyone who wants to supplement calcium and reduce fire can eat more.
In addition, paying attention to these cooking details can also improve the absorption rate of calcium in vegetables.
0 1, blanching
Blanching in water before cooking can effectively reduce the components that hinder calcium absorption, such as oxalic acid and phytic acid.
02, add vinegar
Adding a little vinegar when cooking, or eating with high-protein food, can transform combined calcium into soluble calcium and improve the absorption rate.
03, put less salt.
Don't put too much salt when cooking, otherwise it will affect the absorption of calcium.
Calcium supplementation is essential for people of all ages. Only by supplementing bone nutrition in an all-round way can we ensure our health.