Whether it is to prevent osteoporosis or to help children grow and develop, calcium is an important element needed by the body. Many people choose to drink milk, eat dried fish, and dried shrimps to supplement calcium. However, those who are lactose intolerant and prone to seafood If you are allergic, or are afraid that dried fish, dried shrimps and other dried foods are too salty, you may consume too much sodium in your body. Nutritionists suggest that you can actually eat some vegetables rich in calcium, such as kale, cabbage, and celery.

Kale has a good flavor. It can not only clear away heat and detoxify, but also supplement calcium. (Taken from the interactive encyclopedia) Taiwan Cancer Foundation nutritionist Lai Yijun mentioned that when supplementing calcium from food, the first thing that comes to mind is calcium-rich milk powder, cheese, dried fish, etc., which contain more than 300 mg per 10 grams. Calcium, but for people who don’t like to drink milk or eat dried fish, it is better to consume some vegetables rich in calcium, such as kale, cabbage, and celery, which contain about 200 to 300 mg of calcium per 10 grams.

Eating green vegetables to supplement calcium can also take care of the stomach and intestines

Nutritionist Lai Yijun mentioned that calcium can help children develop healthily. School-age children aged 6 to 10 need about 800~ For 1200 mg of calcium, developing teenagers need at least 1200 mg, and adults need around 1000 mg. If you supplement it with vegetables, you must eat at least 3 to 4 servings of high-calcium vegetables. For the rest, you can rely on beans. , nuts such as almonds to strengthen.

For example, for lunch and dinner, you can choose kale and cabbage dishes, such as kale in oyster sauce, cabbage soup, fried cabbage, etc. You can also add a little ingenuity by drying small fish. , dried shrimps and stir-fried together not only add flavor, but also enhance calcium intake.

If you want to have a snack in the afternoon, you can wash celery, carrots, cucumbers, etc., cut them into strips and chill them, dip them in some fruit vinegar or Japanese sauce, and eat them as vegetable sticks, which will not only relieve the heat It can also satisfy your cravings without consuming too many calories from eating cookies, desserts, etc.

Nutritionist Lai Yijun added that supplementing calcium with vegetables can not only increase the intake of phytonutrients, but also increase the intake of phytonutrients. For example, kale and cabbage can help digestion and the intestinal system. The source of human immunity, eating more is very helpful in maintaining the immune system.