Don’t just drink milk or eat shrimp, crab… when you want to supplement calcium. There are many vegetables that are richer in calcium than milk but few people know how to take advantage of them.
Calcium is an important mineral that helps build strong bones and teeth, helps build muscle, and helps cells and nerves function properly. A lack of calcium can lead to osteoporosis, muscle weakness, neurological disorders, and many other health problems.
When wanting to supplement calcium, most people immediately think of drinking milk or eating shellfish. However, in reality, there are many types of vegetables that are as rich in calcium as milk, even more than fresh milk. 100g of fresh milk contains about 125mg of calcium. Below are 3 types of vegetables that are rich in calcium and provide many other nutrients, bringing health and beauty benefits, the first 2 types are cheap and very easy to buy in Vietnamese markets:
1. Amaranth
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Amaranth is known as a calcium-rich “superfood”. Every 100g of amaranth provides about 267mg of calcium, twice the amount of calcium in fresh milk. It is also a rich source of magnesium, iron and potassium, helping to balance electrolytes, maintain muscle function and support the nervous system to function effectively.
In addition to calcium, amaranth contains a lot of fiber to help improve digestion, prevent constipation and control blood sugar. At the same time, the high content of vitamins C and A in amaranth helps strengthen the immune system and improve eyesight. In terms of beauty, amaranth is rich in vitamins A and C to help brighten the skin, increase elasticity, while antioxidants protect the skin from free radicals, slowing down the aging process.
Be aware that amaranth contains oxalic acid which can cause kidney stones if consumed in excess. Eat in moderation and drink enough water to aid in the elimination of oxalate.
2. Malabar spinach
Malabar spinach is a familiar vegetable in the daily meals of Vietnamese people, but few people know that 100g of Malabar spinach contains up to 169mg of calcium, much higher than fresh milk.
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Not only rich in calcium, Malabar spinach also contains many vitamins A, C, iron and vegetable protein, helping to strengthen the immune system, improve eyesight and support the skin regeneration process. In particular, Malabar spinach contains phytochemicals that have anti-inflammatory, antibacterial and effective cancer prevention effects. At the same time, the high amount of fiber in Malabar spinach also helps improve the digestive system, support weight loss and control cholesterol.
Malabar spinach also has significant beauty benefits. Rich in vitamin C, it stimulates collagen production, helping to firm and smooth the skin, while also supporting detoxification and cleansing the skin from within for naturally bright and healthy skin.
3. Kale
Kale is known as the “queen of green vegetables” because of its rich nutritional content, including calcium. 100g of kale contains about 150mg of calcium, higher than fresh milk. Not only rich in calcium, kale also provides a large amount of vitamin K, helping to form osteocalcin - a protein that accumulates calcium in bones, strengthening the skeletal system.
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In addition, kale is rich in vitamins A, C, iron and antioxidants, which help strengthen the immune system, improve cardiovascular health and support bright, smooth, youthful skin. In particular, antioxidants in kale also help protect cells from the harmful effects of free radicals, preventing premature aging.
However, kale contains oxalates that can interfere with calcium absorption, so steaming or lightly stir-frying it can reduce the oxalate content and increase calcium absorption.
Source and photo: QQ, Family Doctor
Ngoc Ai
Source: https://giadinh.suckhoedoisong.vn/3-loai-rau-giau-canxi-hon-ca-sua-cham-an-giup-khoe-trong-dep-ngoai-172250222104735757.htm
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