While many people focus on calcium supplementation from dairy or functional foods, experts say that calcium-rich green vegetables are a natural, easily absorbed source of nutrients and are especially suitable for the elderly. One of the top recommended vegetables is kale (kale).
According to Harvard T.H. Chan School of Public Health (USA), kale is one of the green leafy vegetables with a high calcium content, with about 150 mg of calcium in 100 g of fresh vegetables, and low in oxalate, which can hinder calcium absorption. Thanks to that, the amount of calcium from kale is used more effectively by the body than many other vegetables.
Not only rich in calcium, kale also provides vitamin K, an important factor in helping to fix calcium in bones, limiting mineral loss over time. Dr. Walter Willett - a nutritionist at Harvard University - once emphasized that: "Vitamin K in green leafy vegetables plays an essential role in maintaining strong bone structure, especially in the elderly".
Kale also contains magnesium and potassium, two minerals that help regulate muscle and nervous system activity, supporting the reduction of cramps and joint pain, common problems after middle age. The high antioxidant content in this vegetable also contributes to reducing inflammation, protecting the cardiovascular system and slowing down the aging process.
Experts recommend that people over 50 years old should include kale in their meals 3-4 times a week, which can be prepared by light boiling, stir-frying quickly or making salad to retain maximum nutrients. Cooking for too long can cause a loss of water-soluble vitamins.
However, kale is not the only source of calcium. To effectively protect the skeleton system, the elderly need to combine a variety of green vegetables, beans, small fish to eat all bones and maintain reasonable exercise. When properly supplemented, calcium-rich green vegetables such as kale can become an important "assistant" to help people over 50 maintain a strong skeleton and improve the quality of life.
