Table of Contents
List of vegetables high in calcium
1. Edamame beans
2. Pak Choy
3. Broccoli
4. Peas
5. Parsley
6. Beet leaves
7. Kale
Jakarta, goldensamoyed Indonesia
—
Keeping
bone health
We have to do it from an early age, so that we will be strong until we get older.
One effective way to keep bones strong is by consuming
food
who are rich
calcium
.Not only from milk, you can also get this mineral intake from vegetables.
Vegetables high in calcium certainly not only make bones healthy, but are also rich in other nutrients that are beneficial for the body.What are those vegetables?
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List of vegetables high in calcium
By consuming vegetables high in calcium regularly, you can maintain bone density and prevent the risk of osteoporosis in old age.
Summarizing from various sources, here are some vegetables high in calcium that you must include in your daily menu.
1. Edamame beans
Edamame beans are young soybeans that are usually sold in their pods.For every 155 grams (g) of cooked edamame beans, there are around 8 percent of the daily calcium requirement.
According
Healthline
, edamame is also rich in protein and folate which are good for overall body health.
2. Pak Choy
Pakcoy contains around 93 milligrams (mg) of calcium per 100 g, equivalent to 7 percent of daily calcium requirements.
Not only that, this vegetable is also rich in vitamins A and C, which help improve the immune system and maintain healthy eyes and skin.
3. Broccoli
This green vegetable is also rich in calcium, with a content of around 40 mg per 100 g or 3 percent of daily requirements.
Quote
Times of India
, broccoli also contains vitamin C and compounds
sulforaphane
.These two nutrients can help detoxify the body and fight free radicals.
4. Peas
Every 100 g of peas contains around 59 mg of calcium, which is 5 percent of the daily requirement.Peas are also rich in fiber and protein.
According
WebMD
, peas should be limited in portions.The problem is that the carbohydrate content is quite high.
5. Parsley
The calcium content in parsley is also quite high.Parsley contains about 138 mg of calcium per 100 g, or 11 percent of the daily requirement.
Apart from that, parsley is also rich in vitamin K. This vitamin plays an important role in bone health and blood clotting.
6. Beet leaves
Not only the beets themselves, the leaves are also nutritious.Beet leaves contain around 114 mg of calcium per 100 g, equivalent to 9 percent of daily requirements.
Vitamin K in beet leaves is also very high, so it can strengthen bones and prevent osteoporosis.
7. Kale
Kale is a green vegetable that contains around 132 mg of calcium per 100 g, or 10 percent of the daily requirement.
Kale is also rich in vitamins A, C, and flavonoids.All of these nutrients can help the body fight inflammation and slow the aging process.
Those are some choices of vegetables high in calcium that you can include in your daily menu.
You can prepare these vegetables by steaming, sautéing, or making a salad mixture
smoothies
to be more varied.
(rea/asr)
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