6 Calcium-Rich Vegetables to Help Children Increase Height: Mother Goes to the Market and Finds Them

These types of vegetables are commonly sold at the market, with affordable prices but packed with calcium, beneficial for children's height development.

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Spinach

This type of vegetable provides important vitamins and minerals such as vitamin A, C, K, B9 (folic acid), potassium, and iron. Vitamin A supports the development of the eyes and immune system. Spinach rice contains 341mg of calcium per 100g.

Vitamin K works together with calcium to maintain bone health. Potassium and iron are essential minerals for basic body functions and development. Spinach also contains antioxidants such as beta-carotene, lutein, and zeaxanthin. They have the ability to protect cells from damage caused by free radicals.

Amaranth

A serving of amaranth provides a significant amount of calcium for children. Amaranth contains 169mg of calcium per 100g.

In addition, amaranth also contains vitamin K, A, potassium, and iron. These nutrients are necessary for the development and immune system of children. Amaranth can be used in stir-fried dishes, fried noodles, soups, or mixed in salads. You can also cook amaranth and feed it to children as a side dish.

Water spinach

Water spinach contains many important vitamins and minerals such as vitamin A, C, K, potassium, magnesium, and iron. Vitamin A plays an important role in the development of the eyes and immune system. Vitamin C helps enhance the immune system and promote good iron absorption.

In addition, water spinach is a high source of calcium. Water spinach contains 100mg of calcium per 100g. When choosing water spinach to prepare meals for children, you should choose leaves that are fresh green. Be sure to wash water spinach thoroughly before use to remove dirt and bacteria.

Swamp morning glory

Swamp morning glory contains 176mg of calcium per 100g, which supports bone health. Swamp morning glory contains a lot of water and few calories, helping to maintain weight and support overall health and development.

Swamp morning glory is also a rich source of fiber, helping improve digestion and maintain a healthy digestive system. Fiber also helps reduce the risk of heart disease, diabetes, and support the weight loss process. You can cook swamp morning glory into stir-fries, soups… to add variety to children’s meals.

Chinese broccoli

This type of vegetable contains a significant amount of calcium. Chinese broccoli contains about 250mg of calcium per 100g. In addition, Chinese broccoli also provides many other nutrients such as vitamin C, vitamin K, vitamin A, fiber, and antioxidants.

With Chinese broccoli, you should cook it until it is tender. Children will easily consume and absorb calcium from Chinese broccoli when it is cooked. But avoid cooking for too long, using too much oil or spices as this can reduce the nutritional value.

Chinese cabbage

This type of vegetable contains a significant amount of calcium, meeting a part of children’s daily calcium needs. Chinese cabbage contains about 251mg of calcium per 100g. Chinese cabbage is also a source of manganese and vitamin K, which are important for development and promote strong bones.

You can cook Chinese cabbage by boiling or making soup to add variety to children’s meals. This simple preparation method provides a significant amount of nutrients. When cooking Chinese cabbage, you should not boil it for too long as it may lose its nutritional value.

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Frequently asked questions

There are several calcium-rich vegetables that can contribute to healthy bone growth and development in children, supporting increased height. These include okra, broccoli, kale, soybeans, turnips, and collard greens.

Calcium is an essential mineral for building strong and healthy bones. During childhood, the body requires adequate calcium to support bone growth and development, which in turn contributes to increasing height. Sufficient calcium intake helps prevent bone-related issues such as rickets and osteoporosis later in life.

The recommended daily calcium intake for children varies depending on their age. Toddlers between the ages of 1 and 3 years require about 700 mg of calcium per day. From ages 4 to 8, the recommended intake increases to 1,000 mg per day. For adolescents aged 9 to 18, the recommended calcium intake is 1,300 mg per day. However, it’s important to consult with a healthcare professional or a dietician to determine the appropriate intake for your child’s specific needs.

Yes, these calcium-rich vegetables offer a plethora of additional benefits for children’s health. They are packed with essential vitamins, minerals, and fiber, which contribute to overall growth and development. These vegetables also boost immunity, improve digestive health, and provide important antioxidants that protect the body from damage caused by free radicals.

There are numerous ways to include these vegetables in your child’s diet. You can steam or stir-fry okra and serve it as a side dish. Broccoli and kale can be added to salads, soups, or pasta dishes. Soybeans can be used to make soy milk or added to meals as edamame. Turnips can be roasted or mashed, while collard greens can be sautéed or blended into smoothies.

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