Underestimate that vegetables suffer great losses, and they also supplement calcium when eating right vegetables.

When it comes to calcium supplements, milk is the first thing that comes to mind. Milk is highly respected because it is simple and convenient to eat, which also troubles some people who can't drink milk. in fact, in addition to milk, we have a lot of daily food that can supplement calcium, such as a variety of soy products, but the calcium food we are going to talk about today is neither milk nor soy products, the vegetables we eat most often!

Vegetables are also supplemented with calcium

Radish tassel

Radish tassel has always been regarded as a part that has no edible value, but the fact is that it is the essence of radish. Radish tassel contains a variety of minerals and trace elements, it is worth mentioning that it is rich in calcium. According to the list of food nutrients, every 100 grams of carrot tassel contains 350 milligrams of calcium, ranking first among all vegetables, 238 milligrams of calcium per 100 grams of radish tassel, 110 milligrams of calcium per 100 grams of green radish tassel and 104 milligrams of milk.

Kelp

Kelp has always been known as a "longevity dish", and it is also one of the vegetables with high nutritional value, and its calcium content is also one of its outstanding advantages. Every 100 grams of dried kelp contains 348 milligrams of calcium, even 100 grams of kelp (immersion) contains 241 milligrams of calcium, daily eating appropriate amount of kelp is conducive to calcium supplement.

Shepherd's purse

Shepherd's purse is a vegetable with relatively high calcium content. According to the "Food Nutrition Quick check", shepherd's purse contains 294 mg of calcium per 100 grams, which is approximately 3 times the calcium content of milk. And studies have shown that the absorption rate of calcium in shepherd's purse is comparable to that of milk. It is also an indispensable calcium supplement master in vegetables.

Snow red

The calcium content of snow red is also one of the best in vegetables, according to the "Food Nutrition Quick check", the content of calcium per 100 grams of snow red is 230 mg, which is also higher than that of milk. It should be noted that snow red is often eaten after pickling, occasionally for a change of taste, it is not recommended to eat too much often or at one time, so as not to increase the intake of salt.

In fact, there are many vegetables with high calcium content, such as kale, rape, cabbage, pakchoi, etc., their calcium content is relatively high, eating these vegetables is helpful to supplement calcium.

Tips for calcium supplementation in cooking

1. Vegetables should be kept fresh and stored to reduce the loss of calcium

2. Vegetables should not be cut into pieces, nor should they be cooked for too long.

3. As vegetables contain more oxalic acid, oxalic acid will affect the absorption of calcium. It is recommended that vegetables blanch with hot water to remove most of oxalic acid before doing other treatments.

4. Seasoning with vinegar is beneficial to the absorption of calcium.

Calcium supplement vegetable soup

In this cold winter, recommend a calcium shepherd's purse tofu soup to keep warm!

Raw materials: shepherd's purse, 150 grams of tofu, 3 dried mushrooms

Seasoning: salt, chicken essence, white pepper, sesame oil, water starch

Practice:

1. Cut dried Lentinus edodes into strips, cut into pieces of tofu, wash and cut shepherd's purse, blanch it with hot water and set aside.

2. Add an appropriate amount of water to the pot. After the water is boiled, add tofu and Lentinus edodes to boil, then add shepherd's purse, a little salt and chicken essence.

3. After boiling again, sprinkle with white pepper and sesame oil, and mix in the right amount of water starch.