Introduction: What's good for calcium supplementation? Many people believe that milk is the best food for calcium, but in terms of nutritional content, the calcium supplementation effect of green vegetables is nearly 10 times higher than that of milk. Moreover, the magnesium and potassium in green vegetables can promote calcium absorption, so eating more green vegetables is good for calcium supplementation in winter.
Many people focus too much on the calcium-supplementing effect of milk while neglecting that of green leafy vegetables. In fact, the calcium-supplementing effect of green leafy vegetables is by no means weaker than that of milk. According to data, 100 grams of whole milk contains about 54 kcal and 104 mg of calcium. Meanwhile, 100 grams of bok choy contains about 15 kcal but as much as 153 mg of calcium. Calculated by the calcium nutrient density, whole milk is 104/54 = 1.9, while bok choy is 153/15 = 10.2, which is significantly higher. At the same time, 100 grams of milk contains 109 mg of potassium and 11 mg of magnesium. 100 grams of bok choy contains 157 mg of potassium and 27 mg of magnesium, both slightly higher than in milk. Magnesium itself is a component of bones, and sufficient potassium and magnesium help reduce the loss of urinary calcium. Therefore, a food that can supply large amounts of potassium, calcium, and magnesium at the same time is undoubtedly an ideal bone-healthy food, especially since green leafy vegetables are also rich in vitamin K, which helps deposit calcium into bones.
Spicy Garlic Spinach Dumplings
When consumed in the same amount, green leafy vegetables may be a better food for supplementing bone-healthy minerals. Green vegetables like bok choy, napa cabbage, and kale contain low levels of oxalic acid, which has less hindrance to the absorption and utilization of calcium. As long as there is sufficient sunlight exposure to get enough vitamin D, the calcium in them can fully realize its nutritional value.
1. Water Bamboo Shoots
Many people think that the black spots on water bamboo shoots mean they are spoiled. In fact, the black spots on water bamboo shoots are a type of fungus, such as Ustilago esculenta, which helps delay bone aging. However, women before and after menstruation, patients with weakness, renal failure, and urinary tract stone patients should not eat water bamboo shoots.
Oyster Sauce Water Bamboo Shoots
2. Spinach
Vegetable lovers who want to supplement calcium should not miss spinach. A small bowl of spinach can supplement 25% of the daily calcium requirement. In addition, spinach contains beneficial fiber, iron, and vitamin A for health.
However, note that spinach contains oxalic acid and phytic acid. It needs to be blanched before cooking, otherwise, oxalic acid and phytic acid will combine with trace elements such as calcium, iron, and zinc to form non-absorbable compounds, affecting the absorption of these trace elements.
3. Cabbage
Although many vegetables contain calcium, they also contain oxalic acid, which reduces calcium absorption. For example, water bamboo shoots, bamboo shoots, spinach, water spinach, amaranth, celery, etc. Therefore, it is best to blanch these vegetables in boiling water before cooking to remove most of the oxalic acid.
Torn Cabbage
4. Onion
It has a very strong bactericidal effect and can enhance human immunity. Often eating onions can help prevent the loss of calcium from bones and has the effect of preventing osteoporosis. Cabbage is rich in potassium and low in sodium, which is beneficial to the cardiovascular system and can easily make people feel happy. In addition, fresh cabbage can inhibit bacteria and reduce inflammation, and it has a good therapeutic effect on ulcers, accelerating wound healing. Finally, cabbage is also rich in folic acid and iron, so pregnant women and patients with anemia should eat more.
Onion Pancake
5. Kale
It contains vitamin K, which can have an anti-osteoporosis effect. Vitamin K helps the body absorb vitamin D and calcium, and it is an indispensable nutrient for preventing osteoporosis.