4 Types of vegetables with more calcium than shrimp, eggs, and milk: Don’t miss out!

If you're at the market and come across the following vegetables, don't overlook them because they are packed with calcium and other beneficial minerals for your health.

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Bean sprouts

According to nutrition experts, on average, 100g of bean sprouts contains up to 38g of calcium which reduces the rate of bone erosion. In addition, bean sprouts also contain a variety of valuable nutrients for health such as vitamin B2, B6, E, C, PP…

Moreover, if you regularly supplement with bean sprouts, they also contain 2 important compounds in the process of building a strong skeletal system, which are phytoestrogens and isoflavones. These 2 compounds have the effect of reducing bone erosion, protecting and preventing bone degeneration. They also stimulate the formation of bone-forming cells.

Cabbage soup

According to nutrition studies, cabbage soup contains a lot of calcium and vitamin A, C, K, which play an important role in bone development in children and prevent osteoporosis in the elderly. Mothers should add cabbage soup to their children’s diet to enhance their height.

Red amaranth

In the nutritional composition of red amaranth, the calcium content is higher than that of cow’s milk. According to research, the amount of calcium in red amaranth is even higher than that of cow’s milk. In addition, red amaranth has a rich vitamin K content, which helps the body absorb calcium better. For expectant mothers, actively consuming red amaranth will help reduce the condition of anemia and calcium deficiency for both mother and baby.

Shiitake mushrooms

On average, 100g of shiitake mushrooms contains up to 180mg of calcium. In addition, shiitake mushrooms are a nutritious food due to their high protein content, vitamin C, B vitamins, precursor vitamin D, aluminum, iron, magnesium… These are important nutrients that help prevent osteoporosis and promote height growth. That’s why it is dubbed the “king of dried vegetables” because of the nutrients it contains. Moreover, when you regularly eat shiitake mushrooms, you can also supplement many other minerals that help keep your body healthy and improve digestive system function.

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Frequently asked questions

There are several vegetables that contain higher calcium levels than dairy products like shrimp, eggs, and milk. These include watercress, okra, turnip greens, and soy beans. Watercress, in particular, has a very high calcium content, with 180mg of calcium per 100g, which is almost double the amount found in milk.

Calcium is essential for maintaining strong and healthy bones and teeth. It also plays a vital role in muscle contraction, blood clotting, and nerve signaling. By consuming these calcium-rich vegetables, you can improve your bone density, reduce the risk of osteoporosis, and promote overall health. These vegetables also offer additional nutrients like vitamins, fiber, and antioxidants, contributing to a well-rounded and nutritious diet.

You can easily add these vegetables to your meals in a variety of ways. For example, you can sauté watercress and okra as a side dish, blend them into smoothies, or add them to soups and stews. Turnip greens can be steamed or stir-fried, and soy beans can be enjoyed as edamame, or added to salads and rice bowls. By including these vegetables in your daily diet, you can boost your calcium intake and reap their nutritional benefits.

Yes, in addition to these vegetables, you can also find calcium in certain nuts and seeds, like almonds, sesame seeds, and chia seeds. Calcium-fortified plant-based milk alternatives, such as soy milk, oat milk, or almond milk, are also great options. By combining these sources with the aforementioned vegetables, you can ensure you’re getting sufficient calcium while following a plant-based diet.