Vegetables rich in calcium and prevent cancer

Adults need at least 1,000 milligrams of calcium a day to maintain strong bones. Not only milk, collard greens are also rich in calcium. This vegetable also contains many nutrients that help prevent cancer.

One cup of cooked collard greens contains about 270 mg of calcium, 7.6 grams of fiber, along with nearly 40% of the daily vitamin C requirement and 80% of the daily vitamin A requirement. Collard greens are also rich in choline, folate, riboflavin, iron and magnesium, according to the health website Healthline (USA).

Collard greens contain glucosinolate, which helps fight cancer.

Collard greens are not only rich in calcium but also contain nutrients that help prevent cancer.

Additionally, collard greens contain a phytochemical called glucosinolate, which has anti-cancer properties. Some research evidence suggests that regular consumption of collard greens and other leafy greens may help prevent esophageal, pancreatic, stomach, colorectal, and other cancers of the digestive tract.

Scientists have discovered that glucosinolate, when entering the body, is converted into isothiocyanate. This is a compound that can inhibit agents that help tumors grow and stimulate the self-destruction mechanism of cancer cells. A study published in the journal Molecular Nutrition & Food Research found that eating a lot of green vegetables, including collard greens, can reduce the risk of colorectal cancer by 8% and the risk of stomach cancer by 19%.

Meanwhile, another study in the journal Cancer Epidemiology said that eating 100 to 150 grams of cruciferous vegetables per week can reduce the risk of pancreatic cancer by up to 40%. This effect is especially beneficial for men, former smokers or overweight people. Because if they eat the recommended amount, their risk of pancreatic cancer is reduced by nearly 60%.

The best way to eat collard greens

The best way to get the cancer-fighting nutrients from collard greens is to eat them raw. This is because the glucosinolates need the action of the enzyme myrosinase to be converted into isothiocyanates. However, this enzyme is deactivated during cooking. As a result, the isothiocyanate content of cooked collard greens is lower than that of raw greens.

A good way to cook collard greens while retaining many of the nutrients is to steam them instead of boiling them. Steaming collard greens only takes 5 to 10 minutes, according to Healthline .

Source: https://thanhnien.vn/loai-rau-vua-giau-canxi-vua-ngan-ung-thu-185241207122939427.htm