Dragon Fruit
Dragon fruit, a calcium-rich vegetable also known as pitaya or pitahaya, is described as a herbaceous plant that can climb, and it lives for many years. The flowers of the dragon fruit plant are white or purple.
Among legumes, dragon fruit has the highest calcium content, which is beneficial in preventing osteoporosis.
According to the analysis by nutritionists, dragon fruit seeds contain 30-37% protit, 28-31% glucose; young fruit contains 1.9-2.9% protit, 3.1-3.9% glucose. The amino acid composition in dragon fruit is rich in lysine, methionine, cystine… Therefore, dragon fruit is classified by FAO as a low-cost but nutritious crop.
Kale
When it comes to calcium supplementation, many people immediately think of drinking milk. However, in reality, kale is a food that contains more calcium than milk (90 grams per serving) and is also easier to absorb than milk. Like spinach, cabbage, kale… it contains a lot of vitamin K – the bone-forming factor, which helps calcium accumulate into the bones.
Spinach
Spinach is very rich in calcium, and calcium in spinach helps the body develop and maintain strong bones and teeth. This substance is essential for women, so you need to ensure that the body absorbs enough calcium daily by combining it with other calcium-rich foods. Furthermore, spinach is rich in vitamin A, B vitamins, and minerals that promote a healthy heart.
Celery
Nutrition experts say that celery is rich in calcium, iron, phosphorus, and contains twice as much protein as other leafy vegetables. In addition, celery also contains many free amino acids, essential oils, groups of vitamins, which help stimulate the appetite, promote blood circulation, and enhance immunity. Moreover, the nutrients in celery are also beneficial for the brain.
According to records, celery is a rich source of vitamin K. In addition, the abundant calcium and magnesium content is also beneficial for the bone formation process and supports the joints to stay healthy.
Furthermore, celery also contains a lot of vitamin C, flavonoids, and beta-carotene. Many studies have shown that at least 12 active compounds with antioxidant properties are found in celery. Celery is also a source of extremely healthy plant compounds. These compounds help reduce inflammation in the digestive tract, cells, and blood vessels, as well as other organs in the body.
Kale
This type of vegetable is very rich in vitamins and minerals, especially calcium and vitamin K, which are two important elements for strong bones and preventing osteoporosis.
In addition, fiber, protein, chromium, carbohydrates, vitamins A, C in kale are great for health and support weight loss. Moreover, kale contains photochemical, antioxidants that help fight diseases and infections.
Water Spinach
Water spinach is a calcium and vitamin C-rich vegetable. It also contains vitamin K, phosphorus, potassium, zinc, which helps strengthen muscles, reduce bone fractures effectively, and also contains selenium, which helps protect the liver.
The carotenoid neoxanthin in water spinach can eliminate prostate cancer cells, while beta-carotene eliminates colorectal cancer cells. It is worth noting that the nutrients in the stem and root of water spinach are even more than in the leaves. Therefore, do not discard the stem and root when preparing.
Bok Choy
Bok choy is one of the top calcium-rich foods. In 100 grams of bok choy, there are up to 105 mg of calcium. Besides, bok choy also contains a lot of vitamin A, vitamin C, folic acid, iron, beta carotene, and potassium… which are good for muscles and nerves, and reduce the risk of lung and colon cancer.
Asparagus
Asparagus is a vegetable that contains quite a lot of calcium, potassium, vitamin A, C, E… These are nutrients that help protect joints and support the appearance of cartilage, protecting the bones and joints from damage. Asparagus also supports the treatment of back pain and diseases related to spinal degeneration.
Leeks
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