So, if you are a vegetarian, or lactose intolerant, or don't like the taste of dairy products, can't you take calcium supplements? In fact, there is a kind of non-dairy food that you usually eat, which is a "calcium supplement expert", and that is green vegetables.
Today, Xiao Pi will introduce seven kinds of vegetables with high calcium content, and what health benefits they can bring to human body besides calcium supplement.
kale
1 cup fried kale contains 268mg of calcium.
A serving of kale can provide 1/4 of the daily calcium requirement, and it also contains enough vitamin A to supplement the human body for three days. You know, with the growth of age, taking enough vitamin A can ensure clear vision.
Although kale is often cooked with butter and fat bacon in many western dishes, it tastes quite good if fried with olive oil and garlic paste.
Cauliflower
2 Measuring cups of raw cauliflower contain 86 mg of calcium.
This cruciferous vegetable is rich in calcium, and the vitamin C content is orange measuring cup. Other studies have shown that eating more cruciferous vegetables in the diet can reduce the incidence of certain cancers, such as colon cancer and bladder cancer.
Xiyang Caitai
Two-thirds of the measuring cups contain 100 mg of calcium.
Xiyangcaitai can be said to be the bitter cousin of broccoli. A 3g protein that can meet the needs of vitamin C (enhancing immunity) for half a day and has a strong satiety. Of course, it is also a good source of vitamin A.
wild cabbage
1 measuring cup raw cabbage contains calcium 10 1mg.
This super food only has 30 calories per serving, and it can also provide the daily vitamin C. The recommended daily intake of vitamin A is twice. In addition, it is also rich in vitamin K, which is a nutrient that helps blood coagulation. If you accidentally scratch or sprain, you will definitely thank yourself for eating more cabbage!
Green soybean
1 measuring cup of cooked soybean contains 98 mg of calcium.
China and Japanese have been eating this kind of food for thousands of years. Green beans contain complete protein, which means that they contain all nine essential amino acids needed by human body. In addition, each green bean can also provide 8g dietary fiber.
rapeseed
1 measuring cup rape contains 74 mg of calcium.
Such a serving of rape has only 9 calories! It is also rich in vitamin A, vitamin C and potassium. Rape is very convenient to cook and can be eaten all year round.
gumbo
1 measuring cup okra contains 83mg of calcium.
Okra contains insoluble fiber to improve constipation, as well as vitamin B6 and folic acid. Don't think that okra can only be blanched, roasted, cold or fried in the oven to better reflect its delicious taste.
Six reasons for loving green vegetables
Fat burning
What kind of fat-reducing meal does not contain vegetables? You may think that vegetables are recommended because they are low in calories, but they are far more than that. Vegetables are also rich in a variety of nutrients and active compounds, which can ensure good health and make you thinner and more beautiful.
Anti-wrinkle
A research report from Rush University Medical Center shows that when subjects choose a diet containing a lot of green leafy vegetables, their cognitive decline rate is greatly reduced. Researchers believe that vitamin K, folic acid, beta-carotene and lutein, which are rich in vegetables, have anti-aging effects.
Prevention of cardiovascular and cerebrovascular diseases
Vegetables provide a lot of potassium, calcium and magnesium, which helps to alleviate the inflammatory reaction of human body, prevent hypertension and reduce the risk of coronary heart disease.
Prevent diabetes
In the case of eating the same amount of staple food in one meal, increasing the intake of green vegetables can delay the rise of blood sugar after meals.
Prevent a variety of cancers
Epidemiological studies show that the increase in vegetable intake reduces the risk of various cancers, including esophageal cancer, gastric cancer, lung cancer, breast cancer and prostate cancer.
Improve insomnia
Magnesium rich in green leafy vegetables can regulate the contraction of nerve cells and muscles, and then regulate the sleep function of human body.