Nutritionists recommend that you eat a lot of vegetables because vegetables provide more calcium – an essential nutrient for the body than eggs or milk.
Calcium is very good for bones and joints. Regularly supplementing your body with calcium also means adding nutrients to make your bones and joints stronger. When it comes to calcium supplements, many people immediately think of drinking milk or eating seafood without knowing that many vegetables are good for bones and joints because they contain a lot of calcium.
Below are calcium-rich vegetables that are good for bones and joints:
Chickpeas
Labor Newspaper quoted Healthline as saying that according to the US Department of Agriculture, 128g of chickpeas contain about 315mg of calcium, along with fiber and protein. You can roast them and eat them as a snack or use them to make a nutritious soup.
Dried seaweed
Dried seaweed is one of the foods rich in calcium, 100g of dried seaweed provides 264mg of calcium, very beneficial for family members.
In addition, this dish is also rich in protein, every 100g of dried seaweed contains 25-50g of high quality protein. In particular, they also contain taurine, which plays an important role in the development of the brain and nervous system. The most popular way to eat dried seaweed is to cook it into soup, providing a rich flavor even though the preparation is simple.
Dragon beans and dried seaweed are rich in calcium.
Dragon beans
Winged beans are a calcium-rich vegetable that is very easy to buy. This type of bean is also known as star bean or square bean. This is a herbaceous, perennial plant with characteristic white or purple flowers. In the legume family, winged beans contain extremely abundant calcium and are very beneficial for preventing osteoporosis.
In winged bean seeds there are about 30 – 37% protit, about 28 – 31% glucose. Meanwhile, young winged beans contain about 1.9 – 2.9% protit and about 3.1 – 3.9% carbohydrate. The amino acids inside common winged beans are lysine, methionine or cystine… That is also the reason why this vegetable is recognized by FAO (Food and Agriculture Organization of the United Nations or Food and Agriculture Organization of the United Nations). ) included in the list of cheap but extremely nutritious foods.
According to research, winged beans contain two important nutrients: vitamin D and calcium. These two nutrients can limit the formation of diabetes, reducing sugar levels in the blood. They have specific effects on the pancreas – which is responsible for secreting insulin.
Kale – a vegetable rich in calcium and nutrients
The article on Medaltec General Hospital’s website has medical consultation from BSCKI. Duong Ngoc Van said, another green vegetable mentioned here is kale. According to records, kale has more calcium than milk and also helps the body absorb it more easily. Kale also contains a lot of vitamin K – an element that helps form osteocalcin, which helps push calcium into bones.
On average, a cup of kale will provide the body with calcium equivalent to a cup of milk, helping to keep bones strong and limit osteoporosis.
Okra
Like cabbage, okra is also a nutritious vegetable for the stomach. Okra is especially rich in protein, vitamins and trace elements. In addition, this vegetable also provides a relatively high amount of calcium, 100g of okra contains up to 81g of calcium.
Fungus
100g of black fungus contains up to 115mg of calcium. In addition, wood ear mushrooms are also a food ingredient that is especially rich in iron. In addition, it is also a food ingredient rich in calcium, has a lung-nourishing effect, and is especially suitable for use in the fall.
Celery
Nutrition experts say that celery contains a lot of calcium, iron, phosphorus and a lot of protein (twice as much as other green vegetables). Besides, celery also contains many free amino acids, essential oils, vitamin groups, etc., which help increase appetite, stimulate blood circulation and increase resistance. In addition, the nutrients in celery are also very beneficial for the brain.
As noted, celery is an extremely rich source of vitamin K. In addition, the abundant calcium and magnesium content is beneficial for bone formation and supports healthy joints.
In addition, celery also has a lot of vitamin C, flavonoids and beta carotene. Many studies show that at least 12 active ingredients with antioxidant properties are found in just one celery stem. Celery is also a source of extremely healthy plant compounds. These active ingredients will help reduce inflammation, good for the digestive tract, cells and blood vessels and many other organs inside the body.
Supplement calcium from spinach
To diversify your daily meals, you can choose spinach to help supplement calcium for the body. According to research, spinach is rich in calcium and vitamins C – K. In addition, spinach also has micronutrients such as phosphorus, potassium and zinc that help improve muscle health and reduce the risk of muscle fracture. In addition, the active ingredient selenium in this vegetable also helps protect the liver more effectively.
The carotenoid neoxanthin in vegetables will help kill prostate cancer cells. In addition, beta carotene will help prevent cells that cause colon cancer. The special point here is that the nutrients in the stems and roots of spinach are more abundant than in the leaves. Therefore, when processing this vegetable, you should not waste the above two parts.
Supplement calcium from bok choy
Bok choy, also known as bok choy, is a calcium-rich vegetable that you should not ignore. According to research, every 100g of bok choy will have about 105mg of calcium. In addition, bok choy also has a lot of vitamins A and C, folic acid, iron, potassium,… necessary for health. These nutrients help keep muscles and nerves healthy. The beta carotene in vegetables also helps prevent the risk of lung cancer and colon cancer.
Above are vegetables that are richer in calcium than milk. Regularly add these vegetables to your daily diet.
