When one mentions calcium supplementation to prevent osteoporosis, people immediately think of milk, which is too much emphasis on the calcium-supplementing effect of milk, but ignores the calcium-supplementing effects of other foods. In fact, the role of calcium leafy green tea is not weaker than milk. We must not only drink milk but also eat green leafy vegetables in our daily diet.
Calculated according to the data, 100 grams of full-fat milk energy is about 54 kcal, containing 104 mg of calcium. The 100 grams of canola has an energy of about 15 kcal and calcium up to 153 mg. Well, according to the calcium nutrient density, whole milk is 104/54 = 1.9, while small rape is 153/15 = 10.2, obviously much higher.
At the same time, the potassium content in 100 grams of milk is 109 milligrams and magnesium is 11 milligrams. The potassium content in 100 grams of canola was 157 milligrams and magnesium was 27 milligrams, both slightly higher than that of milk. Magnesium itself is one of the components of the bone, and sufficient potassium and magnesium are beneficial to reduce the loss of urinary calcium.
Therefore, a food can supply large amounts of potassium, calcium and magnesium at the same time, which is undoubtedly an ideal bone-building food. Moreover, green leafy vegetables are also rich in vitamin K, which helps calcium deposition into bones.
Green leafy vegetables may be a better food for supplementing bone minerals by the same amount of food. Cabbage vegetables such as cabbage, canola, and kale are low in oxalic acid, and their absorption and utilization of calcium are less impeded. As long as there is sufficient sunlight, get enough vitamin D, which calcium can fully realize the nutritional value.
Eat these 5 kinds of vegetables calcium effect
Onion
Has a very strong bactericidal effect, can enhance human immunity. Frequently eating onions can help prevent the loss of calcium in bones. Onions have the effect of preventing osteoporosis.
2. Korean cabbage
Contains vitamin K, it can have anti-osteoporosis effect. Vitamin K helps the body absorb vitamin D and calcium. It is an essential nutrient for preventing osteoporosis in the body.
3, white bamboo shoots
Many people believe that black spots on white bamboo shoots are broken. In fact, black spots on white bamboo shoots are fungus such as the black-ear head fungus, which can help delay the aging of bones. But pay attention to women before and after menstruation, physically weak patients, renal function decline, urinary tract stones patients do not eat white bamboo shoots.
4, spinach
People who like to eat vegetables want calcium supplements. Don't miss the spinach. A small bowl of spinach can supplement 25% of the daily calcium needed. In addition, spinach contains health-friendly cellulose, iron and vitamin A. However, it should be noted that spinach contains oxalic acid in phytic acid, and it needs to be boiled before cooking. Otherwise, oxalic acid and phytic acid will combine with trace elements such as calcium, iron and zinc to form compounds that cannot be absorbed, affecting the absorption of trace elements such as calcium, iron and zinc.
5, cabbage
Cabbage contains more potassium and less sodium, which is beneficial to the cardiovascular system and makes people feel good. In addition, fresh cabbage can inhibit bacteria and inflammation, but also has a good therapeutic effect on ulcers, can accelerate wound healing. Finally, cabbage is also rich in folic acid and iron, and pregnant women and anemia patients should eat more.
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