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🥦 Vegetables also contain calcium that can be tolerated instead of cow's milk.

🌱 High-calcium vegetable plants. Compare the amount of 100 grams.

1.Jia seed - 631 mg

2.kale (Kale) - 177 mg

3. Wakame algae - 150 mg

4.Cantonese Vegetables (Bok Choy) - 150 mg

5.okra - 90 mg

6.baby broccoli / broccoli - 80 mg

🥛 100g of cow's milk contains 125 mg of calcium.

⚠️ Some vegetables contain "calcium anti-absorption agents," such as:

🚫 Oxalate (Oxalate) - Binds to intestinal calcium, causing absorption not common in:

• Spinach

• Beetroot

• Gibbons leaves

💡 Recommended: Boil / scalding before eating. It greatly reduces oxalate.

🚫 Phytate (Phytate) - Found in some nuts / grains

Reduced gastrointestinal calcium absorption

💡 Recommended: Soak in water, germinate, or cook before eating.

🥦, but many high-calcium vegetables, such as kale, kale, Cantonese, watercress, broccoli.

👉 Low oxalate → Very good absorption

📌 Summary: Want to eat strong bones, eat vegetables, also get calcium. No need to rely on cow's milk alone.

2025/10/10 Edited to

ถ้าใครกำลังหา “ผักที่มีแคลเซียมสูง” เพื่อทดแทนนมวัว (โดยเฉพาะคนไม่กินนม/แพ้นม) เราว่าจุดสำคัญไม่ใช่แค่ตัวเลขแคลเซียมอย่างเดียว แต่คือ “ดูดซึมได้จริงแค่ไหน” ด้วยค่ะ เลยอยากเติมไอเดียแบบใช้งานได้จริงให้เอาไปจัดมื้อได้ง่ายขึ้น 1) เลือกผักแคลเซียมสูงที่ออกซาเลตต่ำ จากที่ลองสังเกตอาหารตัวเอง ผักตระกูลกะหล่ำหลายตัวทำได้ดีมาก เช่น เคล คะน้า กวางตุ้ง บรอกโคลี่ เพราะออกซาเลตต่ำกว่า ทำให้แคลเซียมดูดซึมได้ดีกว่า “ผักโขม” ที่หลายคนเข้าใจว่าแคลเซียมสูงแต่ติดออกซาเลตค่ะ ถ้าอยากกินผักโขมจริง ๆ แนะนำลวก/ต้มก่อนแล้วเทน้ำทิ้ง จะช่วยลดออกซาเลตได้ 2) ระวังไฟเตทในถั่ว/ธัญพืช (แต่ไม่ต้องกลัว) อาหารที่มีแคลเซียมสูงบางอย่างมาจากถั่ว เมล็ดพืช (เช่น เมล็ดเจีย) ซึ่งดีมาก แต่ถ้าในวันนั้นกินธัญพืชเยอะ ๆ ด้วย เราจะพยายาม “แช่” ก่อน เช่น แช่เมล็ดเจียให้พอง หรือแช่ถั่ว/ธัญพืชก่อนปรุง เพื่อลดไฟเตทที่รบกวนการดูดซึมแคลเซียม 3) จัด “เมนูตัวอย่าง” ให้ได้แคลเซียมแบบไม่พึ่งนม - สมูทตี้สายเขียว: เคล + กล้วย + งาดำเล็กน้อย + เมล็ดเจียแช่น้ำ (ได้ทั้งแคลเซียมและใยอาหาร) - ผัดกวางตุ้งเห็ด: ทำง่าย กินคู่ข้าวก็อิ่ม แถมเป็นผักแคลเซียมสูงที่ดูดซึมดี - ซุปมิโสะวากาเมะ: เพิ่มสาหร่ายวากาเมะในซุป/ราเมง/สลัด ช่วยเติมแคลเซียมแบบเบา ๆ - บรอกโคลี่ลวกจิ้ม: เป็นเมนูที่เราทำบ่อยสุด เพราะคุมปริมาณง่ายและไม่อมน้ำมัน 4) ทริคเพิ่มโอกาสดูดซึม: วิตามินดี + โปรตีนพอดี ๆ แคลเซียมจะทำงานได้ดีเมื่อร่างกายมีวิตามินดีพอ (โดนแดดอ่อน ๆ หรือเลือกอาหารที่มีวิตามินดี) และกินโปรตีนให้พอดีในแต่ละวันด้วยค่ะ เราลองปรับให้มีโปรตีนจากเต้าหู้/ถั่วในมื้อหลัก แล้วค่อยเสริมผักแคลเซียมสูงเป็นจานเคียง รู้สึกจัดมื้อได้สมดุลขึ้น 5) ถ้าตั้งใจทำ “12 ผักแคลเซียมสูง” ให้ครบ คิดเป็นหมวดจะง่ายกว่า เราแบ่งเป็น 3 หมวด: (1) ผักใบเขียวออกซาเลตต่ำ เช่น เคล กวางตุ้ง คะน้า วอเตอร์เครส (2) กลุ่มกะหล่ำ/บรอกโคลี่ (3) ท็อปปิ้งเสริมแคลเซียม เช่น วากาเมะ เมล็ดเจีย แล้วสลับหมุนเวียน จะไม่เบื่อและได้สารอาหารหลากหลาย สรุปคือ ถ้าเป้าหมายคือ “อาหารที่มีแคลเซียมสูง” แบบสายพืช ทำได้จริง แค่เลือกแหล่งที่ดูดซึมดี และใช้วิธีลวก/แช่/ปรุงให้เหมาะ ก็ช่วยให้แคลเซียมจากผักทำงานได้เต็มที่มากขึ้นค่ะ

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5 everyday items that contain Gluten!!

Think you know what has gluten? 🤔🚨 These 5 foods might surprise you!” 💡 Gluten is hiding in more places than you think! Always check those labels. 👉 Have you ever been surprised by gluten in a food? Drop a 🍞 in the comments! #GutHealth #GlutenFreeEats #FoodieFinds #GlutenFreeTips

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Fundamentals of Nursing

Hey Baddies 🥰 , Hope Everyone Had A Great Weekend . Here Are More Notes 💞💞 make sure to follow and comment as i keep sharing more of my personal notes and practice questions 🥰 #nurse #nursingschool #nursingstudenttips #nursingstudent #nursingjourney

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Elderberries help support immune defense by providing antioxidants like anthocyanins that promote the body’s natural response to seasonal stressors. Soursop leaves contain plant compounds that may help support immune function and protect cells from oxidative stress. Pau D’Arco is traditionall

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RAYE - THIS TOUR MAY CONTAIN NEW MUSIC

I danced, sang, and cried my whole heart out at the RAYE show. I needed that SO bad right now! Music is medicine! THIS TOUR MAY CONTAIN NEW MUSIC The Auditorium - Chicago April 10, 2026 #raye #chicago #livemusic #musicheals #concert

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The image features a peeled rambutan fruit with the text "DIVERSIFY HOW TO YOUR NUTRITION" overlaid, introducing the topic of expanding dietary variety.

The image shows crates of common fruits like apples, pineapples, papayas, and bananas, alongside text stating "Your rainbow is way too small" and listing typical "rainbow" fruits.

$A text-heavy slide explains that common fruits and vegetables are a tiny fraction of available types, emphasizing that "Your rainbow is way too small" and highlighting the vast diversity of plants.$