What the most calcium food? Most people think that is milk, and many people who thought that is bone soup. But fashion, the calcium content of the milk and not the highest of all food, and bone soup can't calcium content very small, and drink many instead calcium absorption of adverse.
Experts tell everybody, in fact, if the density of nutrients to calculate, green vegetables is the best filling calcium food.
Green vegetables is the best filling calcium JianGu food
The data show that 100 grams of whole milk energy about 54 kilocalorie, 104 milligrams of calcium. And 100 grams of small rape is about 15 kilocalorie contains energy, but up to 153 mg of calcium. So, according to calcium nutrients to calculate density, whole milk for 104/54 = 1.9, and small rape is 153/15 = 10.2, obviously is much higher.
At the same time, 100 grams of milk in potassium is 109 milligrams, magnesium is 11 mg. 100 grams of small rape in potassium is 157 milligrams, magnesium is 27 mg than milk was slightly higher. Magnesium itself is one of the ingredients of bone, and plenty of potassium and magnesium and calcium to reduce the loss of urine.
So, a kind of food can also supply potassium, calcium and magnesium, no doubt, is the ideal JianGu food, how much more will the vegetable also contains rich vitamin K, can help the calcium deposits of bone.
According to the same measure, leafy green vegetables may be added JianGu mineral better food. Small, Chinese cabbage, rape, kale and brassica vegetables containing oxalic acid is low, the absorption of calcium to use small block. As long as there is plenty of sunshine illuminate, get enough vitamin D, the calcium can fully realize the nutritional value.
Tip: of course, it doesn't mean that it lost its milk calcium significance. Daily drink 250 grams of milk, only need a minute. Eat 200 grams of green leafy vegetables need ZeCai, wash dishes, stir fry or cooking, slower. So, according to drink milk yogurt, green vegetables eat more, not by the benefits more?
Expert proposal, people should pay attention to in the daily diet rich in calcium intake of food, such as milk and milk products, beans and its products, sesame, such as shrimp skins, and appropriate added some quality of calcium nutrition food, can provide you with enough calcium, also add to the bone health magnesium, zinc, copper, manganese and other important trace elements, help you gain a more balanced nutrition.
