9 types of vegetables are actually higher in calcium than milk. Essential for Diabetes/Lactose Intolerance

Calcium supplementation is not just about drinking milk! Some nutritionists said that there are 9 vegetables that are rich in calcium, even higher than milk, and are more suitable for five types of people, including those with diabetes and lactose intolerance. Which vegetable is first?

9 vegetables contain more calcium than milk

Nutritionist Li WanpingAccording to a post on her website, whole milk contains 104 mg of calcium per 100 ml, but there are 9 vegetables with a higher calcium content than milk:

9 high-calcium vegetables (arranged from low to high, measured per 100 grams):

Number 9: Sweet Potato Leaves

• Calcium content:105 mg
• Recommended dish: Fried preserved eggs with sweet potato leaves

Number 8: Red phoenix

• Calcium content: 122 mg
• Recommended dishes: Pork heart with sesame oil and red phoenix

Number 7: Goose and cabbage

• Calcium content: 129 mg
• Recommended dishes: Stir-fried pork with goose and cabbage

Number 6: Xiaotangcai

• Calcium content: 143 mg
• Recommended dishes: Xiaotang Cai scrambled eggs

No. 5: Cabbage Boy

• Calcium content: 145 mg
• Recommended dishes: Cabbage pork ribs soup

Number 4: White Amaranth

• Calcium content: 146 mg
• Recommended dish: Kissing fish with amaranth

Third name: Benina

• Calcium content: 150 mg
• Recommended dish: stir-fried bean curd with red amaranth

Number 2: Radish leaves

• Calcium content: 158 mg
• Recommended dish: stir-fried dried tofu with radish leaves

Number 1: Cabbage

• Calcium content: 181 mg
• Recommended dish: Stir-fried beef with kale

Calcium deficiency is prone to cramps and insomnia.

Nutritionist Li Wanping said that if the body is short of calcium for a long time, it is likely to have cramps, insomnia, heart palpitations, etc. However, she warned against drinking milk as water for calcium supplementation, because if you eat too much milk and other dairy products, your body will absorb too many calories and lead to obesity. easy.

Therefore, she suggested that the daily amount of dairy products should not exceed 500 ml. Vitamin K is in vegetables. Together with calcium, it is a very effective combination to prevent osteoporosis.

3 tips to absorb calcium from vegetables and 4 types of people should eat more

If you want to promote calcium absorption through eating vegetables, nutritionist Li Wanping suggests that the following steps can promote the body’s absorption of calcium in vegetables, and help them digest and lose weight!

• Blanch the vegetables for 3 minutes first
• Cook with protein ingredients, such as eggs, meat, seafood, etc.
• Eat vitamin C fruits after meals, such as papaya, dragon fruit, kiwi fruit, etc.

Nutritionist Li Wanping also pointed out that the following people may not be suitable for drinking milk, so it is recommended that they get calcium by eating the high-calcium vegetables mentioned above:

• People with lactose intolerance: Eating dairy products can cause diarrhea, and they can even feel nauseous when they smell milk.
• People losing weight on a low sugar diet: Vegetables are low in calories and can be safely supplemented with calcium
• Diabetics: Milk contains lactose.
• Vegans: cannot eat eggs, milk, and cannot supplement with calcium from dairy products

Calcium deficiency can easily cause osteoporosis.

According to data collected by the Chinese University of Hong Kong,About half of women over 65 in Hong Kong suffer from osteoporosis. According to the standards of the World Health Organization, osteoporosis is a progressive and systemic disease characterized by low bone density and thinning of bone tissue, leading to bone fragility and an increased chance of fracture.

In general, bone mass increases rapidly during childhood and adolescence, peaking in your 30s. As age increases, the rate of bone loss will accelerate, and bone density may gradually decrease, making bones fragile and leading to osteoporosis. This phenomenon occurs in both men and women, but postmenopausal women have the highest rate of bone loss and are therefore more prone to osteoporosis.

What are the symptoms of osteoporosis? 3 parts likely to break?

According to information from the Hong Kong Department of Health, osteoporosis itself has no obvious symptoms. Some patients may experience back pain, but most patients may not be able to detect it at an early stage.osteoporosispatients may experience the following symptoms:

• Fractures caused by small bumps, falls, or even coughing
• Among the most common fracture sites are the femur, spine, and forearm bones
• Patients with osteoporosis can also suffer from the collapse of the vertebrae, causing the back to become curved, resulting in slouching and shortening.

8 high risk groups for osteoporosis

Osteoporosis is seen not only in old people or women. According to the Department of Health, the following people are alsoHigh risk groups for osteoporosis:

• Elderly: The ability to build bones is impaired, and bones tend to become porous.
• Women: usually caused by stopping the secretion of estrogen after menopause.
• slender man
• People with osteoporosis in their family

Source:Nutritionist Li Wanping – Nutrition Tool Book、Department of Health

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