What is a vegetable that is higher in calcium than eggs and milk?

In daily life, many vegetables have a high calcium content, I know that there are rape, carrots, mustard greens, kale, amaranth, etc., these vegetables are very rich in calcium, can often be given to children to eat.

Spinach, on the surface of the study, the content of calcium per 100 grams of spinach is higher than that of eggs and milk, and spinach also has a lot of vitamins and folic acid, which can help our body better absorb nutrients.

Chinese cabbage has a higher calcium content than eggs and milk. Stir-fried Chinese cabbage and boiled Chinese cabbage are both delicious, like dietary fiber.

Calcium supplementation, we will immediately think of milk, soy products, calcium tablets, but some studies have found that green leafy vegetables can also supplement calcium, and the calcium content of green leafy vegetables is not lower than milk, which is a veritable calcium supplement expert.

1 Capsule, which is known as the "king of calcium" among vegetables, contains almost 3 times more calcium than milk of the same quality. A plate of shepherd's cabbage can meet the calcium content of the human body for a day. It should be noted that because shepherd's cabbage grows in the field all year round, there is a lot of mud mixed in the stem, so it should be broken and washed when washing the vegetables.

According to the data in the Chinese Food Composition Table, the calcium content of mustard greens is as high as 230mg per 100g, while the calcium content of milk of the same quality is generally 100mg, and some studies have shown that the absorption rate of calcium in mustard greens is comparable to that of cow's milk. There are many ways to make mustard greens, which can be used to make soups, adjust fillings, stir-fry shredded pork, etc. If it is eaten with tofu, the calcium supplement effect will be better.

2 Celery, the content of carotene in celery leaves is 8 times that of stems, the content of vitamin C is 3 times that of stems, and the calcium content in celery leaves is more than 2 times that of stems, which is a good calcium-supplementing vegetable.

3 Baby cabbage, as a representative of green leafy vegetables, its nutritional value is beyond imagination. The vitamin C content exceeds that of ordinary fruits, and also contains a lot of carotene, folic acid, potassium, vitamin B2, magnesium, dietary fiber, etc. The amount of calcium in it is roughly the same as that of cow's milk.

Although the absorption rate of cabbage is not as good as that of milk, in the vegetable world, it can be regarded as a master of calcium supplementation.

4 Oilseed lettuce, the calcium content of oilseed lettuce is not low, every 100g of oilseed lettuce contains 70mg of free calcium, which is equivalent to 36 times that of pork bone broth. Oilseed lettuce also contains higher minerals than other vegetables, and the vitamin A content ranks among the top vegetables, and it also has the effects of clearing heat, diuresis and swelling. People who want to supplement calcium and reduce fire can eat more.

According to the "Dietary Guidelines for Chinese Residents", adults should consume 800mg of calcium, 300g of milk and dairy products, and 300g to 500g of vegetables per day. To put it simply, according to the recommended amount, we can easily reach the recommended daily intake of 800mg of calcium by eating milk and vegetables. In addition to this, paying attention to these cooking details can improve the absorption rate of calcium in vegetables.

Blanching, blanching in water before cooking, can effectively reduce the amount of oxalic acid, phytic acid and other components that hinder calcium absorption. Vinegar, a little vinegar when cooking, or a high-protein food can convert the bound form of calcium into soluble calcium, increasing the absorption rate. Less salt, do not put too much salt when cooking, otherwise it will affect calcium absorption.

Whether you are young or elderly, calcium supplementation is essential. Only a comprehensive supplement of bone nutrition can ensure the health of the body.

The first is oily lettuce, which is called "anchovy" in the folk because of its appearance, which contains a lot of nutrients such as vitamin A, vitamin B1, and vitamin B2.

It also contains 70 mg of calcium per 100 grams of lettuce, which is 36 times more than pork bone broth. The calories per 100 grams of oilseed and wheat vegetables are only 15 kcal, which is lower than tomatoes, and is suitable for people in summer.

The second is amaranth, which can contain 187 mg of calcium per 100 grams of amaranth, which is about twice as high as milk, and amaranth is rich in dietary fiber, which can moisten the intestines and laxative, help to ** and other effects.

In addition, there are many green vegetables such as rape, spinach, cabbage, cabbage, etc., which are relatively high in calcium. Moreover, these vegetables contain a variety of vitamins and minerals that can improve the body's absorption of calcium.

However, it should be noted that green leafy vegetables often contain oxalic acid, which will combine with free calcium to form calcium oxalate, reducing the absorption rate of calcium. Before eating these vegetables, remember to blanch them with boiling water to remove these oxalic acids.

Broccoli, celery, rape, Chinese cabbage, eggplant, radish, corn. Potatoes, sweet potatoes, beans, green beans. Tofu, soy milk, and other foods are also very high in calcium.

Seaweed, edamame, carrots, shepherd's cabbage, amaranth and cabbage. These dishes are very common vegetables, but they are all high in calcium, similar to cow's milk.

In fact, the most typical are nuts, walnuts and peanuts, because they can be used as vegetables and are rich in protein.

Common vegetables with higher calcium content than milk are okra, bok choy, kale, edamame, rape, fennel, red amaranth, snake peas, snow red, and mustard greens.

For example, there are carrots, shepherd's cabbage, seaweed, oily lettuce, sweet potato leaves, and edamame.

Milk is high in calcium.

A medium-sized egg is about 50g and contains about 28 mg of calcium, and a glass of milk is generally 200 ml and contains 208 mg of calcium.

The comparison of specific nutrients is shown in the figure below: years of Nazhao.

Milk is high.

The nutrients per 100 grams of milk are as follows:

Calories (kcal), protein (g), fat (g), carbohydrates (g), vitamin A (mcg), thiamine (mg), riboflavin (mg), niacin (mg), vitamin C (mg), vitamin E (mg), calcium (mg), phosphorus (mg), sodium (mg), magnesium (mg), iron (mg), zinc (mg), selenium (mcg), copper (mg), manganese (mg), potassium (mg), cholesterol (mg).

Nutrition facts per 100 grams of eggs:

Energy 156 kcal.

Protein grams. Fat grams, carbohydrate grams.

Micrograms of folic acid. Cholesterol 1510 mg.

Vitamin A194 mcg.

Mg of thiamine.

Riboflavin mg.

Milligrams of niacin. Mg of vitamins.

Calcium 56 mg.

Phosphorus 130 mg.

Potassium 154 mg.

Sodium milligrams of iodine micrograms.

Magnesium 10 mg.

Iron 2 mg. Zinc milligrams of selenium micrograms.

Copper milligrams, manganese milligrams.

If the eggshell is counted, the egg is high in calcium, and if it is not counted, the milk is high, and it contains grams of calcium per 100 grams of milk.