Calcium is an important mineral that helps build and maintain a strong skeleton system, while supporting muscle and nerve function. Many people often think that only milk and dairy products provide a lot of calcium. However, green vegetables are also a very effective source of natural calcium, especially for those who are lactose intolerant or want to reduce their fat intake from milk.
Vegetables such as kale, spinach, broccoli, bok choy or amaranth all contain rich calcium content. In particular, kale and bok choy stand out for their high calcium absorption rate, which is easier to digest than some dairy products. They also provide vitamin K, magnesium and fiber factors necessary for strong bones.
Dr. Robert Heaney, a nutritionist at Creighton University (USA), once emphasized: The body not only needs enough calcium, but also needs an easy-to-absorb source of calcium. Green vegetables, especially kale, are one of the richest sources of calcium and have high bioavailability".
However, not all vegetables absorb calcium well. Spinach, although rich in calcium, contains high oxalate content, reducing absorption. Therefore, experts recommend combining many different types of vegetables, while adding vitamin D from sunlight or food to increase the ability to attach calcium to bones.
Processing also affects absorption efficiency. Stewing or lightly stir-frying green vegetables helps retain more micronutrients than cooking them for too long. Adding green vegetables to your daily meals not only increases calcium but also reduces the risk of osteoporosis, which is good for the heart and digestive system.
Thus, instead of relying entirely on milk, diversifying the source of calcium from green vegetables is a safe, effective and long-term health-friendly choice.
