1 shepherd's purse, shepherd's purse is known as the "king of calcium" in vegetables, and its calcium content is almost three times that of milk of the same quality. A plate of shepherd's purse can meet the calcium content needed by the human body for one day. It should be noted that shepherd's purse grows in the fields all the year round, and the stem is mixed with a lot of mud, so it should be broken and washed when washing vegetables. According to the data in China Food Composition Table, the calcium content of mustard per 100g is as high as 230mg, while the calcium content of milk with the same quality is generally100g, and some studies show that the calcium absorption rate in mustard is equivalent to that of milk. There are many ways to make mustard, which can be used to make soup, adjust stuffing and stir-fry shredded pork. If it is eaten with tofu, the calcium supplement effect will be better.
2 celery, the content of carotene in celery leaves is 8 times that of stems, the content of vitamin C is 3 times that of stems, and the content of calcium in celery leaves is 2 times that of stems, which is a good calcium supplement vegetable.
3 Chinese cabbage, as a representative of green leafy vegetables, its nutritional value is beyond imagination. The content of vitamin C exceeds that of ordinary fruits, and it also contains a lot of carotene, folic acid, potassium, vitamin B2, magnesium, dietary fiber and so on. Among them, the content of calcium is roughly equivalent to that of milk. Although the absorption rate of Chinese cabbage is not as good as that of milk, it can be regarded as a master of calcium supplementation in the vegetable industry.
4 Oil-wheat vegetables, the calcium content of oil-wheat vegetables is not low, and every 100g oil-wheat vegetables contain 70mg of free calcium, which is 36 times that of pig bone soup. Oil-wheat vegetables also contain higher minerals than other vegetables, and the content of vitamin A ranks in the forefront of vegetables, and it also has the effects of clearing heat, diuresis and detumescence. People who want to supplement calcium and reduce fire can eat more.
According to the recommendation of Dietary Guidelines for China Residents, adults should consume 800mg of calcium, 300g of milk and dairy products and 300g to 500g of vegetables every day. Simply put, according to the recommended amount, we can easily achieve the recommended intake of 800mg calcium per day by eating milk and vegetables. Besides, paying attention to these cooking details can improve the absorption rate of calcium in vegetables.
(1) blanching: blanching in water before cooking can effectively reduce the amount of components that hinder calcium absorption, such as oxalic acid and phytic acid. (2) Adding vinegar, adding a little vinegar when cooking, or eating with high-protein food, can convert the combined calcium into soluble calcium and increase the absorption rate. 3 Less salt, don't put too much salt when cooking, otherwise it will affect calcium absorption. Whether young or old, calcium supplementation is essential. Only by comprehensively supplementing bone nutrition can we ensure the health of the body.