More calcium than milk, more vitamin C than citrus? These hidden "nutrition kings" can no longer be hidden

As people pay more and more attention to health care, the concept of "drinking milk to supplement calcium and eating walnuts to supplement the brain" is becoming more and more popular. Some inconspicuous ingredients in life may be more nutritious. You will lose out if you don't eat these hidden "nutrition kings". Come and see if you have them on your table?

What food contains more calcium than milk?

When it comes to dietary calcium supplementation, many people's first reaction is to drink more milk. Milk does contain a lot of calcium and is easy to absorb. Usually, the calcium content of milk is about 125mg/100g. But in fact, the calcium content of many foods is higher than that of milk, so you may as well eat more of them.

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1. Cheese

Cheese is equivalent to condensed milk, with a calcium content of about 721mg/100g. However, it should be noted that during the "concentration" process of cheese, its fat concentration efficiency is higher. Therefore, although calcium supplementation should be done in moderation, avoid consuming large amounts of fat. In addition, the salt content in many cheese products is also high.

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2. Shepherd’s Purse

Shepherd's purse is a good calcium supplement food, with a calcium content of about 294mg/100g. Shepherd's purse and other green leafy vegetables such as kale, lettuce, celery, and cabbage have high calcium content and a high absorption rate. Compared with the same weight, the calcium that can be absorbed is not less than that of milk.

In addition, shepherd's purse has many advantages, such as: rich insoluble dietary fiber (1.7g/100g), which can promote intestinal peristalsis; rich in carotene (2590μg/100g); high vitamin C content (43mg/100g).

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3. Edamame

Edamame is actually soybeans from youth. Its nutritional value is much higher than that of ordinary vegetables. The protein content of edamame is almost the same as that of eggs. It is simply "meat grown in the ground". The calcium content of edamame can reach 135mg/100g, which is slightly better than milk. The dietary fiber content of edamame is as high as 4.0%, which is the "champion" of dietary fiber among vegetables. Moreover, edamame is rich in magnesium, phosphorus, iron, carotene and other substances, and its nutritional value is very high.

There are many ways to eat edamame. Xiaoquan recommends boiling it, which not only keeps the color green, but also minimizes nutrient loss. It should be noted that whether boiling or stir-frying, the edamame must be cooked to avoid poisoning.

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Note: From the perspective of the food composition table, the calcium content of sesame is 975mg/100g, which is about 8 times that of milk. However, it should be noted that most of the calcium in sesame is combined with other substances such as phytic acid and oxalic acid, which cannot be absorbed by the human body and has no value.

Pro Tip:

1. It is recommended to consume more milk and its products, soy products, green leafy vegetables, etc. in life. At the same time, you should also pay attention to more sun exposure and more exercise to facilitate calcium absorption.

2. If you really want to take calcium tablets, it is best to consult a nutritionist first

What food is richer in vitamin C than citrus fruits?

In daily life, people always supplement vitamin C from some sour fruits, such as tangerines, oranges, lemons... The recommended daily intake of vitamin C is 100 mg. The vitamin C content of oranges is 33 mg/100 g, and the vitamin C content of lemons is 22 mg/100 g. In fact, there are many ingredients that have higher vitamin C content than citrus fruits~

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1. Bell pepper

Bell pepper is a type of sweet pepper, which comes in red, yellow, green, etc. Each colored pepper contains an average of 128 mg of vitamin C per 100 grams, which can be regarded as the "champion" of vitamin C among vegetables.

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2. Winter jujube

Speaking of vitamin C, winter jujube is the "king of vitamin C", with a vitamin C content of 300mg/100g. Eating 3 pieces can meet the daily vitamin C requirement. It should be noted that although winter jujube is rich in vitamin C, it is high in calories, which is equivalent to the energy of the same weight of rice, so don't be greedy.

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Health Tips

Although food supplements are good, do not over-exaggerate the nutritional effects of certain foods. Balanced nutrition, a combination of eating and exercise, a regular work and rest schedule, and an optimistic attitude are the healthy ways to maintain health. Food does not have the effect of curing diseases, so do not rely too much on it. If you feel unwell, it is recommended to seek medical attention in time.

Source: CCTV Life Circle, Xu Haiquan (Researcher at the Institute of Food and Nutrition Development, Ministry of Agriculture and Rural Affairs)

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