Vegetables rich in calcium
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.
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.
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.
Bok choy
Bok choy, also known as Chinese cabbage, is a vegetable rich in calcium, not inferior to shrimp or fish. 100g of Bok choy contains up to 105mg of calcium. Therefore, Bok choy is ranked in the list of foods that provide the best calcium. In addition to calcium, Bok choy also provides iron, potassium, folic acid, beta carotene, and other nutrients important for muscles and the nervous system.
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.
Peas
Green peas are one of the most nutritionally impressive vegetables. They are low in calories and rich in protein, fiber, antioxidants, vitamins and minerals, including calcium. Each cup of cooked green peas contains 94 mg of calcium.
Okra
Okra is rich in essential nutrients like calcium, magnesium and vitamin K, all of which play important roles in bone health.
A half cup (about 80 grams) of cooked okra contains 62 mg of calcium. Okra is also rich in fiber, half of which is soluble fiber in the form of gum and pectin. The soluble fiber in okra helps regulate blood sugar by slowing the absorption of sugar in the intestines.
Red Amaranth
Research has shown that the amount of calcium in red amaranth is higher than in cow's milk. In addition to calcium, red amaranth also contains a lot of vitamin K, which helps the body absorb calcium better. For pregnant women, consuming red amaranth can help reduce anemia and calcium deficiency for both mother and fetus.
Shiitake mushrooms
With 100g of shiitake mushrooms, you can provide up to 180mg of calcium for the body. In addition, shiitake mushrooms are a multi-nutrient food, containing a lot of protein, vitamin C, B, provitamin D, aluminum, iron, magnesium and many other important nutrients, helping to prevent osteoporosis and support height growth. Therefore, shiitake mushrooms are often considered the "king of dried vegetables" thanks to their diverse and rich nutritional content.
Celery
Celery, although not very popular in Vietnamese meals, contains a very high amount of calcium. Celery has twice the calcium, iron, and phosphorus content of other vegetables, so it plays a very important role in enhancing bone growth and improving blood circulation.
Lettuce
Lettuce is also a rich source of calcium. Calcium in lettuce helps the body develop and maintain strong bones and teeth, especially important for women. In addition, lettuce is also rich in vitamin A, B vitamins and minerals, helping the body stay healthy, anti-aging and good for the heart. Therefore, prioritize this vegetable in your daily meal menu.
Asparagus
In 100g of asparagus, there are about 24mg of calcium, meeting about 2% of the human body's daily calcium needs. Adequate calcium and nutrients in asparagus help protect the joint system, enhance cartilage formation, and support the treatment of many bone and joint problems.
Doctors recommend not only focusing on calcium supplementation but also ensuring adequate potassium, vitamins A, C, E, etc. Asparagus is a good way to provide these nutrients.
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| Combine different types of vegetables such as kale, bok choy, broccoli, to ensure providing enough calcium needed for the body. |
Some things to keep in mind when eating calcium-rich vegetables
When adding calcium-rich vegetables to your daily diet, there are a few important points to keep in mind to optimize calcium absorption and ensure nutritional balance:
Avoid eating with foods rich in oxalic acid: some vegetables such as beets, etc. contain high levels of oxalic acid, which can reduce the ability to absorb calcium. Limit eating these vegetables with calcium-rich vegetables to optimize the absorption process.
Avoid saturated fat: Saturated fat can interfere with calcium absorption. Therefore, avoid eating foods high in saturated fat such as fried foods with meals containing calcium-rich vegetables.
Diversify your calcium sources: Don’t rely on just one vegetable to supplement calcium. Combine different types of vegetables such as kale, bok choy, broccoli, to ensure adequate calcium supply for the body.
Limit salt intake: Salt can increase calcium excretion through urine. Eating too much salt can reduce the effectiveness of calcium absorption from food. Therefore, limit the use of too much salt in daily meals.
Personal health conditions: People with special medical conditions such as kidney disease or mineral absorption problems should consult their doctor before increasing their calcium intake from vegetables in their diet.
Source: https://kinhtedothi.vn/nhung-loai-rau-xanh-chua-nhieu-canxi-tot-cho-co-the.html
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