When it comes to nutritional supplements, calcium is often the first thing that comes to mind. This essential mineral plays a crucial role in maintaining bone and dental health.
There are various ways to incorporate calcium into your diet, such as drinking milk, eating nuts, or consuming bone broth. However, it’s important to note that the calcium content varies between these food sources. For instance, 100 grams of milk contains approximately 100 mg of calcium, while 100 grams of bone broth only provides around 3 mg of calcium, a significantly smaller amount.
Surprisingly, green vegetables are also an excellent source of calcium and can be even more effective than bone broth, rivaling milk in their calcium contribution. If you’re not a fan of milk or want to diversify your calcium intake, green vegetables are an ideal choice.
Japanese Soybeans
Calcium Content: 135 mg/100 g
Did you know that Japanese soybeans are, in fact, fresh soybeans? With a calcium content of up to 135 mg per 100 g, this food source provides slightly more calcium than milk. Additionally, Japanese soybeans are rich in protein and low in fat. Per 100 g, they contain about 13 g of protein, equivalent to the amount found in an egg.
To enhance calcium absorption, try combining soybeans with dried shrimp. This dish not only tastes delicious but also provides a generous amount of calcium, making it a worthy addition to your daily menu.
Oilseed Rape (Turnip Greens, Spoon Mustard)
Calcium Content: 153 mg/100 g
When we refer to oilseed rape here, we are not talking about the seeds used for oil production, but rather turnip greens or spoon mustard—a highly nutritious vegetable. Among green vegetables, turnip greens contain a relatively high level of calcium, naturally supporting bone health.
Sweet Potato Leaves
Calcium Content: 180 mg/100 g
While sweet potatoes are a familiar food, their leaves are often overlooked, despite being incredibly nutritious. Sweet potato leaves are dubbed the “Queen of Vegetables,” boasting 180 mg of calcium per 100 g.
In addition to calcium, sweet potato leaves are rich in carotene, containing up to 1.5 times more than regular carrots, which is beneficial for eye health. You can prepare them in various ways, such as boiling, making cold salads, adding them to soups, or even incorporating them into steamed buns or dumplings—a delicious and nutritious treat!
Carrot Tops
Calcium Content: 350 mg/100 g
Few people realize that carrot tops, or the leaves of the carrot plant, are one of the richest sources of calcium among green vegetables. With 350 mg of calcium per 100 g, their calcium content is three times higher than that of milk!
What sets carrot tops apart is their abundance of vitamin K, which aids in calcium absorption and retention in the bones. Therefore, regularly consuming carrot tops can help middle-aged and elderly individuals, postmenopausal women, and those at risk of osteoporosis maintain stronger and healthier bones.
Incorporate these green vegetables into your diet to naturally boost your calcium intake and support your overall health.
Tips for Enhancing Calcium Absorption
1. Blanch Vegetables Before Consumption
Some people worry that the calcium from green vegetables isn’t as well absorbed as that from dairy products. This concern stems from the presence of oxalic acid in vegetables, a compound that can hinder calcium absorption.
Research indicates that vegetables with low oxalic acid content have calcium absorption rates comparable to milk. Since oxalic acid is water-soluble, you can eliminate a significant portion of it by blanching the vegetables before consumption.
For example, spinach contains high levels of oxalic acid, but blanching it in boiling water for about a minute can remove over 60% of the oxalic acid, improving calcium absorption.
2. Vitamin D Supplementation
Vitamin D plays a crucial role in calcium absorption and utilization. It enhances calcium absorption in the intestines and promotes calcium retention in the bones. If your body is deficient in vitamin D, your ability to absorb calcium will be limited, leading to a calcium imbalance, even with a calcium-rich diet.
Nowadays, many individuals do not get sufficient vitamin D, so it’s essential to supplement with vitamin D when focusing on calcium intake.
- Sun exposure: Spending time in the morning sun helps your body produce vitamin D.
- Diet: Include vitamin D-rich foods like salmon, eggs, milk, and mushrooms in your diet.
- Supplements: Consider taking vitamin D supplements, especially if you live in areas with limited sunlight or have minimal outdoor activity.
Combining these methods will ensure better calcium absorption, leading to stronger bones and a reduced risk of osteoporosis.
5 Vegetables That Pack More Nutrition Than Meat and More Calcium Than Dairy: The Surprising Superpowers of the Second Entry.
“These nutrient-rich and calcium-packed vegetables are worth every penny. Don’t skimp when you spot these gems at the market – they’re an investment in your health.”
The Ultimate Skin and Figure Savior: 1 Gram a Day to Defy Aging.
“Did you know that a mere gram a day could be the secret to slowing down the aging process, retaining youthful vitality, and living a healthier life? Uncover the mystery of this natural ‘superfood’ that is easily within your reach.”
6 Practical Benefits of Eating Yogurt at Night
Eating yogurt at night facilitates the entry of beneficial bacteria into the gut, enhancing their positive effects. It also improves gut health, inhibits harmful bacteria growth, stabilizes blood sugar levels, and aids weight loss.
The World’s Most Nutritious Superfood: Abundant in Vietnam, Available at Every Supermarket.
“A recent revelation by British media has brought to light a super-food, touted as one of the most nutritious on the planet. What makes this discovery even more intriguing is that this super-food is not some exotic, rare find but a familiar friend to the Vietnamese, commonly grown and readily available in local supermarkets.”
Who Should Avoid Eating Chicken and Duck Eggs? Experts Warn These Groups.
“These ailments warrant a cautious approach to egg consumption, as advised by medical professionals. Parents with young, frequently unwell children should heed this advice.”
