Calcium is an important nutrient that is indispensable for maintaining bone health and normal physiological functions. Spring is a good season for outings, flower viewing, and playing. With more outdoor exercise, the absorption and utilization of calcium by bones also increase, which can be called the “golden period” for calcium supplementation.
When it comes to calcium supplementation, many people think of milk first. Whether it is calcium content or absorption rate, milk and dairy products are good sources of calcium supplementation. But if you don’t like drinking milk, eating more vegetables is also a good choice. The calcium content of some vegetables is even far higher than that of milk (milk contains about 100 mg of calcium per 100 grams). Spring is the season to eat them. Let’s take a look!
These vegetables have more calcium than milk
01. Shepherd’s Purse
Every 100 grams of shepherd’s purse contains 294 mg of calcium, which is about three times the calcium content of 100 grams of milk. Shepherd’s purse is also rich in potassium, dietary fiber, carotene and vitamin C, which are good for blood pressure, immunity, skin, vision, etc.

02. Mustard greens
Every 100 grams of mustard greens contains 230 mg of calcium, which is more than twice the calcium content in 100 grams of milk. Spring is also a good time to eat mustard greens.

03. Chinese Rapeseed
Rapeseed, also known as Shanghai green, contains 153 mg of calcium per 100 grams. Rapeseed is also rich in dietary fiber, which helps promote intestinal peristalsis and maintain intestinal health.

04. Chinese Broccoli
Every 100 grams of Chinese Broccoli contains 128 mg of calcium. It is also rich in vitamin C, vitamin K and various minerals, which help enhance immunity and promote bone health.

At the same time, we should also pay attention to the fact that substances such as oxalic acid and phytic acid in vegetables will combine with calcium and affect calcium absorption. We can blanch them in water before eating to reduce their effects.