As people pay more and more attention to health care, knowledge such as "drinking milk to supplement calcium, eating walnuts to supplement the brain" has become more and more deeply rooted in people's hearts~ But do you know? Some humble ingredients in life may have more advantages!
Leafy greens, the overlooked "high-calcium player"
Calcium is a necessary macroelement of the human body, children's calcium deficiency directly affects height development, middle-aged and elderly people calcium deficiency is prone to osteoporosis, bone pain. And when it comes to calcium supplementation, many people's first reaction is to drink milk or eat calcium tablets...
In fact, green leafy vegetables are also "calcium supplement masters", although its calcium absorption rate will be lower than milk, but it is rich in magnesium, potassium, vitamins, etc., can improve the body's utilization rate of calcium, prevent calcium loss, but also promote calcium deposition in bones, so that the role of calcium doubles!
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Vegetables with a higher calcium content than cow's milk
Each 100g of milk contains about 100mg of calcium, and the following vegetables are higher in calcium:
(1) Radish yarn, known as "natural calcium tablets", calcium content as high as 350mg/100g, which is also rich in vitamin K essential for osteogenesis, making calcium supplementation better.
(2) Camelina, known as the "king of calcium" in vegetables, contains up to 294mg/100g of calcium. If you want to supplement calcium every day, a bowl of camelina mixed with tofu is a very good choice.
(3) Kale, the calcium content per 100 grams of kale is 199mg, and it can usually be combined with eggs to supplement calcium.
(4) The calcium content of green amaranth is 187mg/100g, and the calcium content of red amaranth is 178mg/100g. Moreover, it is also rich in folic acid, which also has a protective effect on cardiovascular and cerebrovascular diseases.
(5) Celery, calcium content of 160mg per 100 grams of celery, and often eat celery through the intestines, aid digestion and appetizing.
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Calcium absorption is improved by cooking
Daily can improve the absorption of calcium in green leafy vegetables by some means:
(1) Blanching in water in advance before cooking can effectively reduce the amount of oxalic acid, phytic acid and other components that hinder calcium absorption;
(2) Adding a little vinegar when cooking, or eating it with high-protein food, can convert calcium in the bound form into soluble calcium and increase the absorption rate;
(3) Do not put too much salt when cooking, so as not to affect calcium absorption.
Unexpected "brain-boosting ingredients"
Many middle-aged and elderly friends have a deep feeling that as they grow older, their memory declines significantly, and they often lose themselves, which brings some inconvenience to life.
In order to enhance memory and prevent dementia, the daily diet will eat more brain-healthy foods, the most common is walnuts.
Indeed, walnuts are rich in omega-3 unsaturated fatty acids and α-linolenic acid, which can be converted into DHA when absorbed by the body, providing nutrients needed for brain development.
However, walnuts have a high fat content and are not suitable for eating more, so you may wish to replace them with the following "brain tonic products":
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"Animal ginseng" – quail eggs
The content of lecithin, brain phospholipids and other components in quail eggs is 3~4 times that of eggs. These two substances are indispensable nutrients for advanced neural activity, and regular intake helps to improve memory, reduce apoptosis of brain cells, and strengthen brain function.
For mental workers who often use their brains, as well as children, adolescents, and the elderly, eating a few quail eggs a day has a better brain tonic effect.
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"Brain dish" - yellow cauliflower
Yellow cauliflower is also rich in phospholipids, and it is also known as "forget-me-not grass", which is rich in B vitamins, which can regulate the nerves, make people feel happy, calm and calm.
People who usually use their brains, have poor sleep quality, and have poor memory, may wish to try it.
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"Brain beans" - broad beans
Fava beans contain a large number of important trace elements that regulate brain and nerve tissue, such as calcium, zinc, manganese, phospholipids, choline, etc.;
And the amino acids are also very rich, especially tyrosine, which is an important raw material for the synthesis of dopamine and can help the brain maintain "youth"; There is also a substance called levodopa that helps nourish the nerves, so it is also very suitable for Parkinson's patients.
Anemia, eating it is more effective than eating red dates
If there is a pale color of skin and lips in daily life; Often feel weak and weak, tired and sleepy, cold hands and feet; Thin and brittle nails, easy to break; Easy to dizziness, asthma, most of them are anemia.
At this time, many people will think of eating some red dates and ejiao supplements.
But it should be clear that anemia to supplement is generally iron, and the iron content of red dates is not high, containing about 5~6mg of iron per 100g of fresh dates; Dried dates are at most about 2~4mg. Therefore, it does not have a great effect on improving anemia.
The cause of anemia may not only be iron deficiency, but also folic acid, vitamin B12, etc. Therefore, food supplements should also start from many aspects:
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Iron supplementation has an "iron triangle."
Iron supplementation mainly relies on heme iron in animal foods, and the important source is "iron triangle", that is, red meat, animal blood and liver, such as: lean pork, beef; duck blood, pig blood; Pork liver, chicken liver, etc.
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Use vitamin C as a good partner
Vitamin C can promote the absorption of non-heme iron, and when eating iron-rich vegetables, intake of some high-dimensional C foods can increase the iron absorption rate in vegetables by 2~3 times.
Like fresh dates, oranges, kiwi fruit, Chinese cabbage, green peppers, etc. are rich in vitamin C and can be eaten appropriately.
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Fresh fruits and vegetables with folic acid
Folic acid is also known as a "hematopoietic vitamin", and a lack of folic acid in the body can hinder the maturation process of red blood cells, resulting in pernicious anemia.
Fresh leafy greens, bananas, oranges, etc. are rich in folic acid and can be consumed appropriately.
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Fermented soy products supplement vitamin B12
Vitamin B12 promotes the absorption of folic acid, and it is recommended to consume foods rich in vitamin B12 while taking folic acid.
Vitamin B12 is mainly found in animal foods, while only soybeans are found in plant foods, especially after fermentation, such as tempeh, natto, etc. are rich.
Finally, I would like to remind everyone that diet can be used as part of daily supplementation of nutrients, but it is not a substitute for drugs, and if there are indeed diseases such as osteoporosis, it is recommended to follow the doctor's advice.
Source: CCTV Home for Dinner