When it comes to calcium supplements, many people will think of milk, shrimp skin, soy milk, milk flakes, bone broth...
In fact, calcium supplement foods are not limited to these, the calcium content per 100 grams of milk is about 104 mg, and many green leafy vegetables in life have a higher calcium content than milk.
Below we will introduce you to several calcium supplements and vegetables -
5 kinds of vegetable calcium supplement is particularly in line, do not ignore
1. Carrot wisps
Carrot tassels are actually the leaves of carrots.
In terms of calcium content, each 100 grams of carrot tassels is as high as 350 mg, which is a proper calcium-containing household.
Usually, after the carrots are steamed, add the garlic paste and mix, the taste is very good.
2. Cabbage
It is rich in fiber, a variety of vitamins and minerals such as calcium, iron, phosphorus and potassium, and its nutritional value is quite high.
Especially calcium. The calcium content of cabbage is even higher than that of milk, with a calcium content of 294 mg per 100 grams of cabbage, compared to only 120 mg of milk.
Therefore, people who need calcium supplements, especially the elderly and children, usually in addition to drinking more milk, can also eat some cabbage to supplement calcium
Tips: There are concerns that oxalic acid in vegetables interferes with calcium absorption. In fact, as long as you blanch it with water before cooking, you can remove most of the oxalic acid.
3. Wood ear fungus dish
Wood ear fungus, named because of its similar taste to wood ear fungus.
The nutrient content of fungus is extremely rich, especially the highest content of calcium, iron and other elements (166 mg of calcium per 100 grams of fungus), which has the effect of strengthening the brain, strengthening the body and strengthening the body.
Moreover, the mucus contained in the fungus dish, whether it is stir-fried or made into soup, is fragrant, smooth and delicious.
Wellness recipe: Fungus tofu soup
Method: Pour a little oil into the pot, add green onion and ginger shreds and stir-fry until fragrant, pour in the broth and boiling water, add tofu, salt and other seasonings and cook for 2 minutes, and finally add the fungus vegetables and add sesame oil out of the pot.
4. Sweet potato leaves
Sweet potato leaves, as the name suggests, are the leaves of sweet potatoes.
The calcium content per 100 grams can reach 180 grams, which is slightly inferior to the previous "four", but it is also higher than milk, so friends who need calcium supplements can also eat some sweet potato leaves appropriately on weekdays.
In addition, sweet potato leaves are sweet, flat and slightly cool, have the functions of moisturizing and drying, healthy spleen and wide intestines, tonifying the qi, dispelling fire and detoxification, etc., and patients with symptoms such as fire, blood in the stool, and women's leakage and milk leakage can also be often eaten.
5. Amaranth
As a dark vegetable, amaranth contains more vitamins, β carotene, minerals, etc. than light vegetables.
There are two kinds of amaranth, red and green, but either way, its calcium content is very rich (187 mg per 100 grams of green amaranth, 178 mg per 100 grams of red amaranth).
However, the oxalic acid content of amaranth is high, which will affect calcium absorption and will form stones with calcium, so it is recommended to blanch water before cooking.
In addition, amaranth is cold and cold, spleen and stomach deficiency, diarrhea people should eat less, pregnant women are forbidden to eat. Amaranth can cause plant solar dermatitis, after eating amaranth, pay attention to avoid sun exposure.
The pictures in this article are all from One Map Network.