What is Osteoporosis?

Osteoporosis is a bone disease that occurs due to the loss of calcium in bones, making them brittle and prone to fractures. It is commonly found in people aged 65 and above, postmenopausal women, and there is a trend of it occurring in younger people as well. The causes of osteoporosis are multifactorial, including alcohol consumption, coffee consumption, smoking, and improper weight loss methods.

The amount of calcium required by our body varies with age. Calcium cannot be produced by our body, so we need to find sources of calcium to ensure that our body receives the appropriate amount of calcium each day. Foods that are high in calcium include milk/dairy products, meat that can be eaten with bones, sesame seeds, green leafy vegetables such as kale, water morning glory, and mimosa.

The daily calcium requirement for our body varies with age and gender. Here is a breakdown of the daily calcium requirement for different age groups and genders:

• Females aged 19-50 years require 1,000 milligrams of calcium per day.
• Females aged 51 years and above require 1,200 milligrams of calcium per day.
• Pregnant and lactating women require 1,000 milligrams of calcium per day.
• Males aged 19-70 years require 1,000 milligrams of calcium per day.
• Males aged 71 years and above require 1,200 milligrams of calcium per day.

Here are five green leafy vegetables that are high in calcium and can help maintain strong bones and prevent osteoporosis:

1. Cantonese lettuce 

 It contains 105 milligrams of calcium per 100 grams 

Cantonese lettuce is usually cooked before consumption and is commonly found in red pork noodle soup. It has a slightly sweet taste and can be eaten whole, including the stem, flowers, and leaves. In addition to its high calcium content, Cantonese lettuce helps maintain healthy eyesight, strengthens the immune system, and promotes good digestion 

2. Mimosa 

 It contains 387 milligrams of calcium per 100 grams 

Mimosa should be cooked before consumption as eating it raw may pose a risk of ingesting immature insects. Therefore, it is recommended to cook it before consumption. Mimosa not only helps strengthen bones and prevent osteoporosis but also contains phosphorus, vitamin A, vitamin B3, vitamin C, which help reduce headaches, prevent hepatitis, and promote good digestion.

3. Kale 

it contains 254 milligrams of calcium per 100 grams.

Kale is often referred to as the "queen of green vegetables." It is a superfood that not only provides high calcium content but also surpasses other vegetables in nutritional value in equivalent quantities. Kale is not only rich in calcium but also packed with iron, magnesium, vitamins A, C, K, B1, B2, and B3. In addition to reducing the risk of osteoporosis, strengthening bones, it also helps lower the risk of diabetes, prevent high blood pressure, and effectively capture cancer-causing substances. Therefore, kale is popularly used to make kale salads, soups, and smoothies.

 If consumed raw, kale can have a slightly bitter taste. Therefore, nowadays, there is a process of transforming kale to make it more palatable, and one such method is by baking it until it becomes crispy. In this article, we would like to introduce GreenPirates Crispy Kale Salad – a ready-to-eat kale salad in a convenient pouch. It's not bitter, easy to carry, and suitable for those who are not fond of vegetables or are just starting to incorporate them into their diet. For individuals who lack time to prepare salads at home and find it challenging to buy salads outside, we have taken the effort to bake our crispy kale salad at a low temperature for up to 12 hours without using oil. This ensures that our crispy kale salad retains its nutritional value to the fullest. We guarantee a salad that is crispy and delicious, without the need for seasoning, preservatives, artificial fragrances, or synthetic colors. Interested? Click to order!

4. Parsley

It contains 138 miligrams of calcium per 100 grams.

Parsley is often used as a garnish on various dishes, such as spaghetti, pasta, or it can be added to enhance the flavor of salads and sauces. Parsley can also be consumed fresh, providing low-calorie options with numerous health benefits. It not only contributes to bone and dental health but also helps prevent osteoporosis, reduce the risk of heart disease, and lower the chances of developing colorectal cancer. This is due to parsley being rich in calcium, vitamin A, C, K, and various antioxidants.

5. Water Morning Glory

It contains 390 miligrams of calcium per 100 grams. 

Water morning glory is a vegetable found in Thailand, Myanmar, Laos, and Vietnam. The tender shoots, leaves, and stems of water morning glory are edible and are often used as a side dish in Northeastern Thai cuisine and Vietnamese dishes. Water morning glory is rich in calcium and vitamin A, C, aiding in bone and dental health, promoting eye health, and helping alleviate bloating and indigestion.

Even though water morning glory has high calcium content, its elevated oxalate levels can reduce calcium absorption. Therefore, it is advisable to consume it in moderation.

And here is a part of the vegetables that are high in calcium, such as water morning glory, mimosa, kale, parsley, and Cantonese lettuce, which we have introduced. In addition to the mentioned vegetables, there are many other types of food with high calcium content. This ensures that the body receives essential nutrients for bone and teeth health, reducing the risk of osteoporosis. Consume a balanced diet from all five food groups and don't forget to exercise regularly.  

Finally, we would like to recommend GreenPirates Crispy Salad, a ready-to-eat salad that comes in convenient pouches. Easy to carry, delicious, and packed with benefits. We carefully select kale from standardized cultivation sources, free from pesticides, and toss it with our secret salad dressing. This results in GreenPirates Crispy Salad having a well-balanced taste, pleasant aroma, and a crispy texture. It's easy to eat, not bitter, and doesn't have the typical strong scent of kale. Even children can enjoy it. For those who are health-conscious and regularly consume salads but are getting tired of the traditional options, try GreenPirates Crispy Salad for a new and delightful salad experience. Interested? Click to order