In many people's impression of vegetables are used to supplement vitamins, minerals and dietary fiber, few people know that vegetables in fact, not much calcium, there are a number of vegetables containing more calcium than milk.

A, capers: delicious and calcium

Spring capers taste delicious, whether it is cold or steamed, fried, boiled are very popular, especially capers stuffed with buns or dumplings, aftertaste.

Shepherd's purse is not only delicious and rich in nutritional value, in terms of calcium, for example, Shepherd's purse calcium content of 294 mg/

100 grams, is nearly three times the milk, although the digestive rate of absorption is not as good as milk, but can't help but the content of the ah, a meal on the 2 Shepherd's purse stuffed buns can top a cup of milk. The first thing you need to do is to get a good deal of money.

Shepherd's purse is not only high in calcium, and rich in dietary fiber, belonging to the high-fiber vegetables; shepherd's purse is also rich in carotene, Vitamin C and vitamin B2, in addition to shepherd's purse is also rich in flavonoids, so that you can make up for the calcium harvest of other nutrients at the same time, in one fell swoop.

Second, mustard: calcium is 2 times the milk

Mustard, say you may not believe, mustard calcium content up to 230 mg / 100 grams , is twice the milk, in addition to mustard can be appetizing, enhance appetite, promote digestion, in addition to other vegetables Like other vegetables, mustard greens are rich in dietary fiber, rich in vitamins, and very low in calories, so you can make up for the calcium at the same time will not have a psychological burden.

In addition to the above two, high calcium content of the vegetables there are many, such as amaranth calcium 187 mg / 100 grams, sweet potato leaves calcium 180 mg / 100 grams, small rape calcium 153 mg / 100 grams, the rest is not here. 100 grams, and the rest are not listed here.

Three, carrot cherry: calcium is the most vegetables

It is worth sharing the point is carrot cherry calcium is the most of all the vegetables, as much as 350 mg / 100 grams , so the future to buy home carrots, do not throw away the cherry. The first thing you need to do is to get rid of the cherry on top of your carrots, and then wrap them in flour and steam them and dip them in vinegar and eat them.

Babies get their calcium from their mothers, and with proper vitamin D supplementation after birth, there is generally no risk of calcium deficiency.

Women need to take extra calcium supplements during pregnancy and pregnancy to meet the needs of their babies and themselves.

Vitamin D, as a fat-soluble vitamin, can promote the gastrointestinal tract to the absorption of calcium, light supplementation of calcium without supplementation of vitamin D, is not conducive to the absorption of calcium, so for the calcium deficiency of the daily life of the people appropriate more sunshine, more outdoor activities.

Of course, in addition to more sunshine we can also increase the intake of vitamin D-rich foods, such as seafood, eggs, animal liver, etc., in addition to taking vitamin D supplements is a relatively simple and convenient practice.

Some bad habits can accelerate bone loss, such as smoking and alcoholism, which can lead to decreased intestinal calcium absorption and accelerated bone loss; and alcoholism can damage the liver, affecting the synthesis of vitamin D, in addition to drinking alcohol can stimulate osteoblasts and inhibit bone formation.

Not love sports, excessive weight loss, excessive drinking coffee, strong tea, carbonated beverages and other factors will accelerate the loss of bone mass, increase the chance of osteoporosis.

Long-term use of certain drugs can also lead to bone loss, such as steroids, diuretics, gastric drugs, etc., so it is best to find out the side effects before taking them.

Summary: Calcium has not been the patent of the elderly as well as pregnant women, the general population can be supplemented through the daily diet of the daily calcium, teenagers through the diet to increase the storage of calcium, improve the peak bone mass, to a certain extent, can not prevent the osteoporosis, and for the elderly daily calcium to figure out which food can really make up for calcium, which food can not make up for calcium. Food can not make up calcium, such as bone broth can not make up calcium, and milk, soybean products and dark green vegetables calcium effect, in addition to more outdoor exercise, more sunshine is also very important.