Milk is the easiest source of calcium for people. A cup of milk can easily make up one-third of the calcium needed for a day, and other foods can't be so convenient and quick. However, in fact, if calculated according to the density of nutrients, the calcium supplementation benefit of milk is lower than that of vegetables.
Calculated according to the data, 100 grams of full-fat milk energy is about 54 kcal, containing 104 mg of calcium. The 100 grams of canola has an energy of about 15 kcal and calcium up to 153 mg. Well, according to the calcium nutrient density, whole milk is 104/54 = 1.9, while small rape is 153/15 = 10.2, obviously much higher. At the same time, the potassium content in 100 grams of milk is 109 milligrams and magnesium is 11 milligrams. The potassium content in 100 grams of canola was 157 milligrams and magnesium was 27 milligrams, both slightly higher than that of milk. Magnesium itself is one of the components of the bone, and sufficient potassium and magnesium are beneficial to reduce the loss of urinary calcium. Therefore, a food can supply large amounts of potassium, calcium and magnesium at the same time, which is undoubtedly an ideal bone-building food. Moreover, green leafy vegetables are also rich in vitamin K, which helps calcium deposition into bones.
Therefore, according to the same amount of consumption, leafy vegetables may be a better food for supplementing bone minerals. Cabbage vegetables such as cabbage, canola, and kale are low in oxalic acid, and their absorption and utilization of calcium are less impeded. As long as there is sufficient sunlight, get enough vitamin D, which calcium can fully realize the nutritional value.
Of course, this does not mean that milk loses its calcium-supplying significance. Drink 250 grams of milk daily, it only takes a minute. Eating 200 grams of green leafy vegetables requires a lot more choices, dishes, cooking, or cooking. Therefore, milk yogurt drink, eat more vegetables, not to get more benefits?
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