When it comes to calcium-rich foods, we often think of shrimp or fish, but some familiar vegetables also contain a lot of calcium, which is good for bones, joints and health.
According to the National Institutes of Health (NIH), calcium and vitamin D are two important factors in preventing osteoporosis, especially in the elderly. Supplementing calcium with foods rich in calcium is an effective way. When supplementing calcium through food, it is very rare to have excess calcium in the blood or excess calcium stored in tissues due to excessive calcium consumption, because excess calcium when consumed will be excreted from the body.
Calcium supplementation for the elderly is essential (Photo source: Sohu)
According to Aboluowang , below are 5 familiar vegetables that are rich in calcium, you can consider adding to your daily menu.
Spinach
Spinach is a very familiar vegetable in daily life, rich in nutrients. In addition to nutrients such as vitamins, folic acid, iron, it is also a vegetable rich in calcium. A cup of raw spinach contains 30 mg of calcium.
Spinach also contains a lot of vitamin K, vitamin A, magnesium, iron, which helps increase bone density and reduce the risk of osteoporosis. Therefore, if you want to supplement calcium to help strengthen bones, add spinach to your diet.
Chrysanthemum greens
When eating hot pot, many people like to order a plate of chrysanthemum greens to dip, which is both delicious and nutritious. In fact, the nutritional value of chrysanthemum greens is also very high.
According to Oriental medicine, chrysanthemum greens have a mild spicy taste and sweet properties, help calm the nerves, nourish the kidneys, reduce phlegm, and support the treatment of insomnia, rapid heartbeat, and physical weakness. This vegetable contains carotene, vitamin C, fiber, calcium, and other elements.
Eating a little chrysanthemum greens after eating a lot of meat or fish will help stimulate the taste buds, digestion and appetite. At the same time, the calcium in chrysanthemum greens is very beneficial for bone and joint health.
Spinach
Amaranth is considered a natural calcium pill. Amaranth leaves are rich in calcium and protein. The amount of calcium in this vegetable is higher than that in shrimp, and is easily absorbed by the body. Calcium in the vegetable helps strengthen bones and teeth, preventing osteoporosis. Therefore, children and the elderly should eat this vegetable very well.
There are two types of amaranth that we often eat: red amaranth and rice amaranth. Both of these vegetables contain rich nutrients, you can choose the appropriate type of amaranth depending on your needs.
Sweet potato leaves
According to modern medicine, sweet potato leaves contain a lot of fiber, vitamins, beta carotene, magnesium, calcium, and potassium. The nutritional value of sweet potato leaves is superior to that of sweet potato tubers, and is known as the “queen of vegetables”.
In addition, sweet potato leaves are rich in flavonoids, substances that can prevent cancers such as colorectal cancer, prostate cancer, lung cancer. Sweet potato leaves are also listed as one of the "most nutritious vegetables in the world" by the University of Arkansas in the US.
Seaweed
Seaweed contains antioxidants, calcium and vitamin K, these important nutrients help keep your bones strong. Especially middle-aged and elderly people are at high risk of calcium deficiency causing osteoporosis.
Source: https://giadinh.suckhoedoisong.vn/5-loai-rau-la-kho-canxi-giup-xuong-chac-khoe-cho-do-tuoi-trung-nien-172250305220303492.htm
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