List of contents
Jakarta, clubnet Indonesia
–
So far,
milk
often considered as the main source
calcium
.But for people who are allergic to milk, of course they need an alternative source of calcium.Here are some
vegetables
Calcium high that is able to support bone and teeth health.
For optimal health and bone strength, you need to meet the ideal calcium intake every day.Milk is also considered capable of providing quite high calcium intake.
However, some people are allergic to milk or lactose intolerance.Consumption of milk will trigger digestive problems.The good news, those who are allergic to milk can get calcium intake from other foods, one of which is vegetables.
High calcium vegetable recommendations
There are many types of vegetables that can be used as a source of calcium.In addition to calcium, vegetables also provide supply of fiber, vitamins and minerals.
1. Kale
Kale is one of the green vegetables that is rich in calcium, with a content of about 132 mg of calcium per 100 grams.This amount can meet around 10 percent of daily calcium needs.
Quote
Medical News Today
Kale also contains high antioxidants that help protect cells from damage.You can add kale to the salad, saute, or steam it as a delicious healthy side dish.
2. Spinach
Spinach is also a high calcium vegetable that is easily found and often consumed.As many as 30 g raw spinach contains about 29.7 mg of calcium.
Spinach is very good for bones and overall health because it is also rich in iron and vitamins.Spinach can be processed into clear vegetables, stir -fry, or green juice mixture ingredients.
3. Broccoli
This green vegetable is also rich in calcium.About 182 g raw broccoli contains about 86 mg of calcium.
In addition to calcium, broccoli also contains vitamin C which is almost double the oranges, so it is very good for the immune system and muscle health.Broccoli can be steamed, sauteed, or used as a mixture of delicious and nutritious soup.
4. Paper
Parsely or Parsley also contains high calcium.Consuming 60 g Parsley can meet around 6 percent of daily calcium needs.
Parsley can be used as a sprinkling on various dishes or mixed in salads and juices to add to the fresh taste as well as nutrients.
5. Pakcoy
This green vegetable is easily processed and rich in calcium, which is around 93 mg per 100 grams.In addition to calcium, Pakcoy also contains a variety of minerals and other important vitamins.
Pakcoy is rich in vitamins A and C. These vegetables are suitable for stir -fry, soup, or a mixture of delicious and healthy clear vegetables.
6. Rhubarb
Quote
Healthline
, vegetables that grow a lot in the mountains of Europe and North America, contain calcium about 105 mg per 122 g.
Rhubarb meets about 10.5 percent of daily needs.This plant is also rich in fiber, vitamin K, and polyphenols that support the health of intestinal and digestive systems.
Although the level of oxalate is high which makes calcium absorption not optimal, Rhubarb remains a good source of calcium if consumed regularly.
7. spinach thorns
Amaranth, or spinach thorns, is a very rich vegetable of nutrients, including calcium.A total of 246 g of ripe thorns contains about 116 mg of calcium.
In addition to calcium, these vegetables are also rich in vitamins A and C which play an important role for eye health and immune systems.
(rea/els)
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