In the traditional Tet Nguyen Dan meal, dishes are often rich in protein and fat such as braised meat, spring rolls or banh chung. Therefore, supplementing with green vegetables, especially broccoli, not only helps balance nutrition but also contributes to increasing the amount of calcium needed for the body.
However, the most important thing is that housewives know how to choose and prepare properly to maintain nutritional value.
First of all, broccoli is a fairly abundant source of plant-based calcium, and also contains vitamin K, vitamin C and fiber. Calcium combined with vitamin K helps support the formation and maintenance of bone density.
Tet holiday often involves many activities, from cleaning the house to visiting Tet, so supplementing calcium is very important because it helps the body become flexible, limiting fatigue and pain.
What housewives need to pay attention to is that the processing method directly affects calcium and micronutrient content. Steaming is the optimal choice because it helps retain most nutrients, avoiding losses due to dissolution in water like when boiled for too long. When steaming, housewives should only do it for about 3-5 minutes to keep the broccoli fresh green color and natural crispness.
Besides, housewives can also stir-fry broccoli quickly with garlic and a little olive oil; healthy fats help increase the absorption of oil-soluble vitamins.
In the Tet meal, housewives can combine broccoli with shrimp or beef. Shrimp provides more calcium and protein, creating a nutritious dish. But you should not cook too thoroughly because prolonged high temperatures will reduce vitamin C levels, thereby indirectly affecting mineral absorption.
In addition, to increase the effectiveness of calcium supplementation, housewives should use broccoli along with vitamin D-rich foods such as salmon or eggs, helping the body absorb calcium better. The reasonable combination of green vegetables and traditional dishes will make the Tet meal more balanced, without causing a feeling of greasiness.
Broccoli is a smart choice in Tet meals. Cooking properly not only preserves the natural deliciousness but also optimizes nutritional value, contributing to protecting bone and joint health for the whole family in the first days of the new year.
