As people pay more and more attention to health care, knowledge such as “drinking milk to supplement calcium and eating walnuts to nourish the brain” has become more and more popular. In fact, some humble ingredients in life may have more advantages!
Green leafy vegetables, the neglected “high calcium player”
Calcium is a necessary constant element for the human body. Calcium deficiency in children directly affects height development. Calcium deficiency in middle-aged and elderly people is prone to osteoporosis and bone pain. When it comes to calcium supplementation, many people’s first reaction is to drink milk or eat calcium tablets.
In fact, green leafy vegetables are also “calcium supplement masters”. Although its calcium absorption rate is lower than that of milk, it is rich in magnesium, potassium, vitamins, etc., which can improve the body’s utilization of calcium and prevent calcium loss. Promote the deposition of calcium in the bones, so that the role of calcium is doubled!
Vegetables with More Calcium Than Milk
Every 100g of milk contains about 100mg of calcium, and the vegetables mentioned below have higher calcium content than it:
radish sprouts, known as “natural calcium tablets”, have calcium content as high as 350mg/100g. Rich in vitamin K, which is essential for bone formation, so that the effect of calcium supplementation is better.
Shepherd’s purse, known as the “king of calcium” in vegetables, has a calcium content as high as 294mg/100g. If you want to supplement calcium every day, a bowl of shepherd’s purse mixed with tofu is a good choice.
Chinese kale has a calcium content of 199mg per 100 grams of kale, and it can be combined with eggs to supplement calcium.
The calcium content of green amaranth is 187mg/100g, and that of red amaranth is 178mg/100g. And it is also rich in folic acid, which also has a protective effect on cardiovascular and cerebrovascular diseases.
Celery, 100 grams of celery contains 160 mg of calcium, and often eat celery to clear the intestines, help digestion and appetizers.
Increase Calcium Absorption Through Cooking
There are some ways to increase the absorption of calcium in green leafy vegetables in daily life:
blanch them in water before cooking, which can effectively reduce the amount of oxalic acid, phytic acid and other ingredients that hinder calcium absorption.
When cooking, add a little less vinegar, or eat it with high-protein foods, which can convert the combined form of calcium into soluble calcium and increase the absorption rate.
Note, do not put too much salt when cooking, so as not to affect calcium absorption.
Unexpected “brain food”
Many middle-aged and elderly friends are deeply touched. As they grow older, their memory declines significantly, and they often forget things, which brings some inconvenience to life. In order to enhance memory, eat more brain food in your daily diet, the most common one is walnuts.
Indeed, the omega-3 unsaturated fatty acids and alpha-linolenic acid rich in walnuts can be converted into DHA after being absorbed by the body, providing the nutrients needed for brain development.
However, walnuts have a high oil content and are not suitable for eating more, so you might as well replace them with the following “good brain supplements”:
”Animal ginseng”-quail eggs The content of lecithin, cephalin and other components in
quail eggs is 3 times that of eggs ~4 times. These two substances are indispensable nutrients for advanced nervous activity. Regular intake can help improve memory, reduce brain cell apoptosis, and strengthen brain function.
For mental workers who often use their brains, as well as children, teenagers, and the elderly, eating a few quail eggs every day has a better effect of nourishing the brain and improving intelligence.
”Brain-invigorating vegetable” – day lily Day
lily is also rich in phospholipids, and it is also known as “forgetfulness grass”. It is rich in B vitamins, which can regulate nerves, make people feel happy, calm the nerves and calm down.
People who often use their brains, have poor sleep quality, and poor memory may wish to give it a try.
”Brain supplement beans” – broad beans Broad
beans contain a large number of important trace elements that regulate the brain and nervous tissue, such as calcium, zinc, manganese, phospholipids, choline, etc.
And the amino acid types are also very rich, especially tyrosine, which is an important raw material for the synthesis of dopamine, which can help the brain maintain “young”; there is also a substance called levodopa, which helps nourish the nerves, so it is also Very suitable for Parkinson’s patients.
Anemia, eating it is more effective than eating red dates
In daily life, if the skin and lips are pale; often feel weak, tired, cold hands and feet; nails become thin and brittle, easy to break; easily dizzy and short of breath, most of them are anemia.
At this time, many people will think about eating some red dates and donkey-hide gelatin for supplementation. But what needs to be made clear is that iron is generally what needs to be replenished for anemia, and the iron content of red dates is not high. Every 100g of fresh dates contains about 5-6mg of iron; dried dates contain at most about 2-4mg. Therefore, it has no great effect on improving anemia.
The cause of anemia may not only be iron deficiency, but also folic acid, vitamin B12 and so on. Therefore, food supplements should also start from many aspects:
Iron supplementation has an “iron triangle”.
Iron supplementation mainly relies on heme iron in animal foods. Pork, beef; duck blood, pig blood; pork liver, chicken liver, etc.
Make good use of vitamin C, a good partner.
Vitamin C can promote the absorption of non-heme iron. When eating vegetables rich in iron, taking some high-dimensional C foods can increase the iron absorption rate in vegetables by 2 to 3 times.
Fresh dates, oranges, kiwi, Chinese cabbage, green peppers, etc. are rich in vitamin C, so you can eat more.
Fresh fruits and vegetables supplement folic
acid Folic acid is also known as “hematopoietic vitamin”. The lack of folic acid in the human body will hinder the maturation process of red blood cells, resulting in pernicious anemia.
Fresh green leafy vegetables, bananas, oranges, etc. are rich in folic acid and can be taken in moderation.
Fermented soy products supplement vitamin B12
Vitamin B12 can promote the absorption of folic acid, it is recommended to eat foods rich in vitamin B12 while taking folic acid.
Vitamin B12 mainly exists in animal foods, while only soybeans are found in plant foods, especially fermented ones, such as tempeh and natto.
Finally, I would like to remind everyone: Diet can be used as a part of daily nutritional supplements, but it cannot replace drugs. If there are indeed diseases such as osteoporosis, it is recommended to follow the doctor’s prescription for medication.