Minerals In Vegetables


Vegetables are common food in our the daily diet. Most of them are rich in various minerals. However, many people do not know the correct method to eat vegetables and their improper way of eating vegetables may destroy the nutritious parts potentially.


Calcium is one of the minerals which are easy to lost from the human body. Some vegetables contain oxalic acid which may prevent the absorption of calcium. However, the consumption of large amount of vegetables can also be an important source of calcium. Oxalic acid content in vegetables can easily be destroyed in boiling water. So you can get rid of most of the oxalic acid by putting them boiling water before eating them and doing this will not interfere with calcium absorption. Generally, the common vegetables containing the highest calcium content including the following: radish, soybeans, amaranth, rapeseed brassica, malabar spinach, kale, etc.

It is well known that hypertension is closely related to the intake of salt. So, selecting the appropriate low-sodium vegetable is a good way to control the daily salt intake for our body. The following vegetables contain a high amount of sodium: fennel, chrysanthemum, celery stalks, kelp, seaweed. So, you shouldn’t put too much these vegetables when cooking your dinner.

As another important mineral for the human being, potassium can effectively lower the blood pressure. The vegetables rich in potassium include taro potatoes, spinach, radish sprouts, bamboo shoots, snake gourd and so on.

Iron is one of the most essential minerals in human body. However, most of the iron in vegetables are existing in the form of non-heme iron which has a low absorption rate of 5% by human body. Recent scientific studies showed that vitamin c can effectively convert the iron to ferrous ion which can be easily absorbed. Usually, vegetables containing a large amount of iron include celery, amaranth, soybean, mustard, peas, chives, peas, spinach and parsley.

Attribute
Image provided By BrokenSphere (Own work) [GFDL or CC-BY-SA-3.0-2.5-2.0-1.0], via Wikimedia Commons

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