Many people think that only milk or foods with high protein content can supplement calcium, but vegetables can also supplement calcium. Many vegetables contain nutrients that can promote the absorption of calcium. This article tells which vegetables can supplement calcium.

Which vegetables can supplement calcium 1 which vegetables can supplement calcium?

1, Zizania latifolia

Zizania latifolia is a green vegetable that can supplement calcium. This vegetable contains some natural fungi, especially auricularia auricula, which can delay bone aging, promote calcium absorption and utilization, enhance bone density, and is of great benefit to improving bone health.

2.cabbage

Chinese cabbage is also a vegetable that can supplement calcium. Contains a lot of calcium, which is easily absorbed and utilized by the human body. However, in order to make Chinese cabbage have excellent calcium supplement effect, it is necessary to blanch it with boiling water to remove oxalic acid contained in it, so as to achieve good calcium supplement effect.

Chinese cabbage contains more potassium and less sodium, which is beneficial to the cardiovascular system and easy to make people feel happy. In addition, fresh cabbage can inhibit bacteria and diminish inflammation, and also has a good therapeutic effect on ulcers, which can accelerate wound healing. Finally, cabbage is also rich in folic acid and iron.

3. Spinach

Spinach is also a vegetable with high calcium content. People usually only eat a small bowl of spinach every day to meet the body's daily demand for calcium. Spinach contains many nutrients beneficial to human body, such as iron and cellulose, and is a healthy food for supplementing calcium and blood. However, spinach also contains some natural oxalic acid, so it needs to be boiled with boiling water before eating, otherwise it will inhibit the absorption of trace elements such as calcium, iron and zinc.

People who like vegetables want to supplement calcium. Don't miss spinach. A small bowl of spinach can supplement people's calcium by 25% a day. In addition, spinach contains healthy fiber, iron and vitamin A. However, it should be noted that spinach contains oxalic acid and phytic acid, which need to be blanched before cooking, otherwise oxalic acid and phytic acid will combine with trace elements such as calcium, iron and zinc to form compounds that cannot be absorbed, which will affect the absorption of trace elements such as calcium, iron and zinc.

4. radish tassels

A cooked radish tassel contains 200 mg of calcium, which is equivalent to the calcium content of a glass of milk as long as you drink one and a half cups.

5. Cabbage

Contains vitamin K, which can play an anti-osteoporosis role. Vitamin K can help the body absorb vitamin D and calcium, which are indispensable nutrients to prevent osteoporosis.

6.cauliflower

Broccoli, known as the "crown of vegetables", is nutritious and contains protein, sugar, fat, vitamins and carotene. Its nutrients rank first among similar vegetables, and it is also indispensable in terms of calcium. A cooked broccoli contains calcium 180 mg, and the amount of two cups is more than one cup of milk.

7.shepherd's purse

Shepherd's purse is the product of spring. After beginning of spring, the weather gradually warmed up. So shepherd's purse is also in the growth period. Shepherd's purse is delicious whether it is fried, steamed or stuffed. Moreover, shepherd's purse is not only delicious, but also nutritious.

The research shows that the calcium content in shepherd's purse is as high as 294mg/ 100g, which is equivalent to three times that of ordinary milk. Although the calcium in shepherd's purse is not as good as that in milk, its content is high. You only need to eat two mustard buns to drink a glass of milk.

At the same time, the content of dietary fiber, carotene and vitamin C in shepherd's purse is also high. Eating shepherd's purse can not only promote the absorption of calcium, but also promote the absorption of other nutrients.

8.mustard

Many people may not know that the calcium content in mustard is twice that of milk, and the average 100g mustard contains 230mg of calcium. If you want to supplement calcium, you must remember to eat more mustard. Mustard, as a vegetable, is also rich in dietary fiber and vitamins. Eating mustard can not only increase appetite and promote digestion, but also not lead to obesity.

Which vegetables can supplement calcium 2 1 and rape?

Small rapeseed is also a kind of food rich in calcium, and fried rapeseed with mushrooms is a good calcium supplement food. Vitamin D produced on the surface of Lentinus edodes can promote the absorption of calcium. Shrimp, fungus, etc. You can also supplement calcium.

In autumn, in addition to using rape to supplement calcium, it also has the functions of clearing away heat and dampness, relaxing bowels and helping to lose weight.

2. Porphyra

Porphyra is also regarded as a long-lived vegetable with high nutritional value. In terms of calcium supplementation, every100g of laver is rich in about 330mg of calcium, as well as various minerals, protein and vitamins. , can play a very good role in calcium supplementation.

In terms of health preservation, laver also has the functions of improving resistance, protecting heart, reducing blood lipid, resisting tumor, delaying aging and protecting liver.

3, bracken

Pteridium aquilinum is a kind of wild vegetable, but it is rich in potassium, calcium, phosphorus, magnesium and other minerals, which can supplement calcium. At the same time, because bracken tastes sweet and cold, if it is used as medicine, it has the functions of clearing away heat and toxic materials and moistening intestines. If it is easy to get angry and get hot in autumn, you may wish to eat bracken.

In addition to the above vegetables, shrimp skin, sesame paste, milk, fish and other foods in daily life can also play a role in supplementing calcium. However, it is necessary to prevent calcium loss while supplementing calcium.

4. Auricularia auricula

Auricularia auricula, as a fungus, also has a certain calcium supplement effect. Besides supplementing calcium, Auricularia auricula is also rich in iron, phosphorus, carotene and B vitamins, so it has the function of regulating anemia and is known as the crown of bacteria. The colloidal substance rich in auricularia auricula can prevent constipation, thrombosis and arteriosclerosis.

Daily use of auricularia auricula to supplement calcium needs to avoid eating fresh auricularia auricula. In addition, because auricularia auricula has the function of moistening dryness and lowering blood fat, eating auricularia auricula in autumn can also improve autumn dryness and skin problems caused by autumn dryness.

5. Hemerocallis

Although the word day lily often appears in daily allegorical sayings, it is a rare delicacy as food, which can be eaten cold or cooked.

In terms of calcium supplementation, the calcium content of day lily is much higher than other vegetables, which can play a role in calcium supplementation. At the same time, day lily also contains a lot of crude fiber, which can improve constipation and prevent intestinal cancer after eating. For people with hyperglycemia, hyperlipidemia and weight loss, day lily can also reduce blood sugar and blood lipid and improve satiety.

In traditional Chinese medicine, day lily is also called brain tonic and worry-free girl. It can strengthen brain and stomach, promote lactation and enrich blood, and can be used to treat hypogalactia, neurasthenia, and vexation.

6. Soybean

The most well-known health-preserving effect of soybean is to supplement protein and lecithin to protect blood vessels. But in addition, soybean is also a kind of food rich in calcium, and its calcium content is more than 14 times that of rice with the same weight. However, the calcium in unprocessed soybeans is not easy to absorb, so you can choose to eat tofu, soybean milk and so on. Promote calcium absorption every day.

Calcium supplementation with soybeans can actually regulate and prevent diseases. Dietary fiber in bean dregs is beneficial to the health of intestines and blood vessels. At the same time, soybean can be used to supplement phytoestrogens, which has the functions of conditioning the body and anti-aging.