high calcium vegetables Helps prevent osteoporosis

osteoporosis It is a disease caused by a decrease in bone mineral density. This may be due to the destruction of the internal structure of the bone. or decay until the flesh of the bone looks spongy Resulting in various parts of the bone have a fracture more easily than normal Especially around the spine, hip bones, wrist bones, affecting personality, frequent back pain, vertebral collapse, humpback, shorter body, lower limbs, hip bones, fragile back bones. Some people may not be able to walk According to statistics from the World Health Organization (WHO), osteoporosis affects one in three women over the age of 50, or in postmenopausal women, with one in three women and one in eight men.

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Foods that are essential for bones

- Calcium plays a role and functions in making bones and teeth strong. prevent osteoporosis Food sources that provide calcium such as milk, yogurt, nuts, various grains, small fish, dried shrimp that can be eaten whole.

- Vitamin D is a nutrient that helps to absorb calcium into the body better. Vitamin D is obtained from sunlight. In the morning for 10-15 minutes, get enough vitamin D. Foods that are good sources of vitamin D are cod liver oil, fish high in omega-3 such as sardines, salmon, mackerel, tuna, and plants rich in vitamin D, such as mushrooms (containing ergosterol).

Magnesium is an important substance in energy production, protein production, and aids in muscle contraction. It is found in grains, starches, and seafood.

- Copper, manganese, zinc help in the functioning of enzymes in the bone formation mechanism and increase the strength of the spine. Especially in postmenopausal women, food sources include legumes, peas, whole grains, green leafy vegetables, broccoli, seaweed, tofu, and tofu. Obtained from soybeans containing isoflavones. which affects the strength of the bone directly and helps to enhance the hormone estrogen

Calcium is an important nutrient that can help maintain our strong bones and teeth. Many people are worried that the body is deficient in calcium, so buy vitamin supplements to take. However, taking calcium supplements may be a waste of money in your pocket because the price is quite high. But if we are able to eat natural foods such as vegetables that are high in calcium. It will help the body not lack this nutrient one.

     Today we are going to talk about 5 vegetables that are high in calcium. Which is a vegetable that we can buy in general easily. It is inexpensive and contains other nutrients besides calcium that can help nourish the body in other ways as well. What vegetables will there be? Let's have a look

1. Gourds

Vegetable gourds along the fence that we commonly use to make soups are high in calcium. 100 grams of gourd contains about 120 milligrams of calcium, which is considered one of the vegetables that are high in calcium. And there is also vitamin A that helps to nourish the eyes. help nourish the brain and also helps to boost the immune system in the body Improves efficiency in excretion And help relieve inflammation as well.

2. Winged Beans

Winged Beans are rich in vitamin A, vitamin C, vitamin E, which these vitamins help to relieve fatigue. And chickpeas are also considered to be high-calcium vegetables, yo in 100 grams of chickpeas contains 440 milligrams of calcium and makes them considered a vegetable that is good for your bones and teeth.

3. Mimosa

Mimosa is considered a high-calcium vegetable, with 100 grams of mimosa containing about 380 milligrams of calcium. The calcium derived from vegetables also helps to strengthen bones and teeth. Mimosa can be made in a variety of ways, such as spicy salad, stir-fried oyster sauce, or stir-fried with rice noodles. It is the only dish that many people like to eat.

4. Kale

Kale is considered a high-calcium vegetable. 100 grams of kale contains about 240 milligrams of calcium, making kale a high-calcium vegetable and can help strengthen bones and teeth. Kale also contains fiber. Vitamin A and Vitamin C which can help in excretion Lose weight and help boost your immune system.

5. Basil

About 100 grams of basil will provide about 336 milligrams of calcium, which properties of basil in addition to helping to nourish bones and teeth. It can also help expel wind, flatulence, indigestion, reduce coughing and help with colds.