2 vegetables richer in calcium than bone broth, eat regularly to maintain a healthy weight, strong bones, and fewer illnesses

You may not be aware that these two inexpensive vegetables are rich in calcium.

0
284

Rau muống and rau dền are two types of vegetables that are available in almost any market and are sold year-round instead of just seasonally like before.

However, summer is still the main time to enjoy these vegetables with their delicious and sweet flavors. Especially, if there is someone in the family of middle age, regularly eating rau muống and rau dền is very important to supplement calcium and may be even better than drinking milk.

Rau muống

Nutrition and benefits of rau muống

Rau muống is a type of green leafy vegetable that many people prefer due to its nutritional value. Rau muống contains many vitamins, minerals, and fiber, especially its protein content is also very high, four times higher than the same amount of tomatoes.

Moreover, rau muống is also a rich source of calcium. Each 100g of rau muống contains about 115mg of calcium. This amount of calcium is higher than both milk and bananas. Therefore, eating rau muống properly is an effective way to supplement calcium for the body.

In addition, rau muống also contains many vitamins A, B, C, calcium, phosphorus, nutrients, and especially abundant iron, suitable for people with iron deficiency who want to supplement more iron.

Eating rau muống regularly and properly has the effect of reducing cholesterol, good for cardiovascular health, supporting the treatment of anemia, preventing diabetes and cancer. Moreover, rau muống also has anti-aging effects and helps beautify the skin.

How to make stir-fried rau muống

Rau muống is picked and washed clean, then cut into bite-sized pieces and separate the stems and leaves. Cut 2-3 cloves of garlic into thin slices for later use, and prepare a suitable amount of spring onions and dried chili, also for later use.

On the stove, boil a pot of water. When the water boils, add a little cooking oil and add the rau muống stems to blanch for 30 seconds, then add the rau muống leaves to blanch for another 20 seconds.

After that, remove the vegetables and soak them in cold water, then squeeze them dry to remove excess water. This process helps the vegetables retain their bright green color and crispiness when stir-frying.

In a hot pan, add cooking oil and heat it up. Then, add the sliced spring onions and garlic to the pan and stir fry until fragrant.

Once it has a fragrant smell, add the rau muống to the pan, add fish sauce and seasoning powder, stir well over high heat. Finally, remove from heat. Stir-fried rau muống with garlic is a great choice to pair with rice in the summer.

Rau dền

Nutrition and benefits of rau dền

Rau dền is a vegetable that is very nutritious, called “5 highs” because of its high calcium content, folic acid, potassium, vitamin A, and high fiber.

In particular, in 100g of rau dền, we have about 178mg of calcium, an excellent calcium content compared to milk and three times higher than cabbage.

Calcium in rau dền has many important effects such as promoting development, enhancing bone health, protecting the cardiovascular and cerebral blood vessels, improving vision, and helping prevent constipation. It is an excellent source of nutrients for the body.

How to cook rau dền soup

– You put the vegetables in a pot, sprinkle a handful of salt, knead with your hands for a while to remove dirt and fallen insects, then soak in water for about 10 minutes. Prepare some slices of garlic.

– Wash the rau dền thoroughly and then scoop it out to drain the water, cut it into pieces.

– Add oil to the hot pot, then add the chopped garlic and stir-fry until fragrant. Then, add the rau dền and stir-fry until the vegetables are tender.

– Season with a little salt and sugar, stir-fry evenly, then turn off the heat and serve on a plate.

Rau dền stir-fried this way has a crunchy and delicious taste.

You may also like

Revealing the Detailed Structure of the Shrimp Body: How Many Parts Does it Have?

Do you know how many distinct components make up the body of a shrimp? Curious to learn more? Let’s explore the structure of this delicious and nutritious seafood option together.

Eat These 10 Magnificent Foods Every Day

Want glowing, healthy skin? Forget expensive cosmetics – add these 10 skin-boosting foods to your diet for beautiful results!

What Makes Deep Red Hong Forest’s Specialty Product Such a Hot Item That It’s Always Sold Out?

Why is red forest honey gaining so much popularity? This article will delve into the characteristics that make it such a specialty product.

Cherished Fruits of the Past Cost an Onerous Amount

Once considered an affordable, but often overlooked fruit, avocados are now a highly sought after “superfood” – and it’s worth its pricetag! Learn more about the impressive health benefits of avocados and why they’ve suddenly become so popular.

Be Informed of the Daily Signs of Aging

Are you curious about how your lifestyle habits may be affecting how quickly you age? Today, let’s take a look at what consequences that unhealthy habits and lack of attention to your daily routine could have on the aging process.