We all know that milk is the best quality of calcium**, but in fact, some leafy greens even have more calcium than milk. Today, we are going to introduce you to three kinds of leafy greens, which are very rich in calcium, and regular consumption can make the bones of the whole family healthier.
First, let's talk about kale. Kale is a common green vegetable that is very nutritious. Kale contains up to 120 mg of calcium per 100 grams, which is 3 times more than cow's milk. In addition, kale is also rich in nutrients such as vitamin K, vitamin C and dietary fiber, which are effective in preventing fractures and enhancing bone density.
Next is spinach. Spinach is another leafy green vegetable that is rich in calcium. Spinach contains 70 mg of calcium per 100 grams, which is also more than cow's milk. Spinach is also rich in iron, which can help prevent anemia. At the same time, nutrients such as vitamin A, vitamin C, and folic acid in spinach also help boost immunity and metabolism.
Finally, canola. Canola is a common green vegetable that is also very rich in calcium. Canola contains up to 108 mg of calcium per 100 grams, which is close to the amount of cow's milk. Rape is also rich in nutrients such as vitamin C, vitamin E and -carotene, which have a good effect on antioxidant and eyesight protection.
Leafy greens are rich in calcium, but we also need to pay attention to the right way to eat them. Leafy greens should be as fresh as possible, as the nutrients in fresh vegetables are more easily absorbed by the body, and the amount of oil used during cooking should be minimized to retain the nutrients in them.
It is important to note that leafy greens are best eaten in combination with other foods to improve the absorption rate of nutrients. For example, it can be sautéed with tofu, which not only increases calcium intake, but also improves the absorption rate of protein. In addition, it can be used to make salads, with nuts and fruits, which can both add texture and make it more nutritious.
We all know that leafy greens are beneficial for the whole family, but there are still some things that different groups of people need to pay attention to when eating them. Children and adolescents are critical periods for bone development, and you can eat more leafy greens to supplement calcium. Older people can opt for soft-tasting leafy greens, such as kale and spinach, for better digestion and absorption.
Although the nutritional value of green leafy vegetables is high, it is also necessary to pay attention to eating them in moderation. Excessive intake of leafy greens may cause problems such as indigestion or diarrhea. In addition, some people may have allergies to leafy greens or have other adverse reactions, so it is best to taste them or consult a doctor for advice before consuming them.
Through the introduction of this article, we learned about three types of calcium-rich leafy greens – kale, spinach, and canola. Not only are these leafy greens rich in calcium, but they are also packed with other nutrients that are great for the bone health of the whole family. Therefore, we can incorporate these leafy greens into our daily diet so that the whole family can enjoy healthy and delicious food while also having strong bones.