1. Amaranth: Amaranth leaves are rich in calcium easily absorbed by human body, which can promote the growth of teeth and bones, maintain normal myocardial activity and prevent intramuscular spasm. At the same time, it is rich in iron, calcium and vitamin K, which can promote blood coagulation. As the saying goes, "June amaranth is an egg, and July amaranth is not changed." This shows its high nutritional value.
2. Auricularia auricula: Leaves contain a variety of vitamins, calcium and iron, which can be used as cultivated vegetables and ornamental. The whole herb is used as a laxative, which has the effects of smoothing intestine, dissipating heat and facilitating defecation. Flower juice has the effects of clearing blood and detoxicating, and can relieve acne toxin. External application can treat carbuncle toxin and nipple rupture. Fruit juice can be used as a harmless food colorant.
3. The quality of flower moss and tender leaves of Chinese kale is crisp, light and crisp, cool but not hard, crisp but not tough, and fried food is the best, such as fried beef and kidney with Chinese kale. Cantonese fried kale is characterized by adding a small amount of soy sauce and sugar to taste, and adding a small amount of cooking wine before cooking. In addition, boiled water can be used as a cold salad.
Extended data:
"Dietary Guidelines for China Residents" recommends that adults can consume 300 grams of milk and dairy products every day and about 300 milligrams of calcium; The recommended amount of vegetables is 300 ~ 500g. If you eat all green leafy vegetables, you can contribute more than 500mg of calcium.
Because most of the calcium in vegetables exists in the cell wall in combined form, and there are oxalic acid, phytic acid and other components, the absorption rate of calcium may be lower than that of milk, the best calcium supplement food, but green leafy vegetables also have their unique advantages in calcium supplement.
Green leafy vegetables are rich in magnesium and potassium. Magnesium itself is a trace component in bones and teeth, and it is beneficial to improve the utilization rate of calcium. Adequate supply of potassium can effectively reduce the loss of urinary calcium.
For bone health, green leafy vegetables also provide an essential nutrient-vitamin K. Studies have found that vitamin K can activate osteocalcin and promote the deposition of calcium in bones, thus maximizing the effect of calcium. The greener the vegetables, the more vitamin K there is, and the more beneficial it is to bone health.
Calcium absorption in green leafy vegetables can be improved by some means: blanching in water before cooking can effectively reduce the amount of oxalic acid, phytic acid and other components that hinder calcium absorption; Adding a little vinegar when cooking, or eating with high-protein food, can transform the combined calcium into soluble calcium and increase the absorption rate; Don't put too much salt in cooking, or it will affect calcium absorption.
References:
Green leafy vegetables, a neglected calcium supplement expert-People's Network