Doctor shares green leafy vegetables rich in calcium

Do not arbitrarily supplement calcium

Specialist Doctor 2 Huynh Tan Vu, Day Treatment Unit (Ho Chi Minh City University of Medicine and Pharmacy Hospital - Facility 3) said that calcium is a mineral that plays a very important role in the human body. However, calcium should not be arbitrarily supplemented with functional foods to avoid excess calcium in the blood or excess storage in tissues due to excessive calcium consumption. The simplest, safest and most effective way is to supplement calcium through diet.

"We often hear that milk is the best source of calcium, in addition to shrimp, crab, fish... However, many green vegetables are also a natural source of calcium, and also bring many other health benefits. In addition to calcium content, green leafy vegetables also provide many vitamins, minerals, fiber and antioxidants that are beneficial for health. By incorporating many calcium-rich vegetables into your daily diet, you can help strengthen bones, boost immunity and reduce the risk of some chronic diseases," Dr. Vu shared.

Green vegetables are also a natural source of calcium.

PHOTO. AI

Below are calcium-rich vegetables that are good for bones and improve health:

Kale

This vegetable is famous for its high calcium content, rich in vitamins and minerals such as vitamins A, C, iron, and especially fiber. A cup of raw kale contains up to 53 mg of calcium. In addition, kale is rich in vitamin K, an important nutrient that helps the body absorb calcium effectively.

Kale is famous for its high calcium content and is rich in vitamins and minerals.

PHOTO. LC

Spinach

Spinach is a vegetable rich in calcium, iron, magnesium, vitamins A, K, and folate. One cup of raw spinach contains 30 mg of calcium. The calcium and vitamin K in spinach are essential for bone health, while the magnesium content supports muscle and nerve function.

Bok choy

Bok choy is a popular vegetable in daily meals that is rich in calcium and vitamin C. According to nutritional data from the United States Department of Agriculture (USDA), bok choy contains 158 mg of calcium per cooked cup.

Broccoli

Broccoli offers a wide range of health benefits due to its nutrient-rich content. Not only is this vegetable rich in calcium, with 62 mg of calcium per cooked cup, but it is also loaded with vitamin C, vitamin K, folate, fiber, and powerful antioxidants that promote gut health, boost the immune system, and aid in cancer prevention.

Broccoli is rich in calcium

PHOTO. LE CAM

Cabbage

Each cup of cooked cabbage contains 72 mg of calcium. In addition to providing calcium for good bones, eating cabbage also helps with weight loss and improves health because it is low in calories, rich in fiber, vitamins such as vitamin C, K, manganese and antioxidants such as anthocyanin to boost immunity.

How to absorb calcium from vegetables more effectively

• Combined with vitamin D: Sunbathe in the morning for 15-20 minutes/day or eat more mushrooms, eggs, and small fish with bones.
• Eat with foods rich in magnesium and vitamin K: Bananas, avocados, and almonds help transport calcium into bones.
• Cook properly: Boiling, steaming, or stir-frying quickly are the best ways to retain minerals.
• Avoid overcooking as it can easily lose minerals and vitamins.

Who should be careful or limit eating too many calcium-rich vegetables?

• People with kidney stones (due to calcium oxalate): Should limit vegetables containing high oxalate such as spinach, kale, broccoli.
• People with kidney failure: Should control calcium intake - consult your doctor.
• People taking blood thinners (warfarin): Green vegetables contain a lot of vitamin K, which can affect the effects of the drug.

"Wild, easy-to-find vegetables such as amaranth, bok choy, or Malabar spinach are also great sources of calcium for the body. However, it is necessary to combine a diverse diet and prepare them properly for optimal absorption," Dr. Vu shared.

Source: https://thanhnien.vn/bac-si-chia-se-cac-loai-rau-la-xanh-giau-canxi-185250415174632834.htm