Kreuzblütler
Brassica vegetables such as kale, kohlrabi, and broccoli are packed with essential nutrients. They are rich in calcium, vitamin C, vitamin B9 (folate), magnesium, potassium, antioxidants, and healthy fiber, which promote digestion and prevent constipation. Fiber and calcium work together synergistically: fiber slows down digestion, allowing the body to absorb more calcium.
Spinach
Spinach can be consumed raw or cooked and is rich in calcium, potassium, iron, and vitamins A, C, and B6. It also contains plenty of antioxidants that help reduce the harmful effects of radicals, which are molecules that disrupt healthy cell regeneration and can lead to cancer. However, spinach contains a high amount of oxalates, which hinder the absorption of calcium. Make sure to consume other calcium-rich foods to meet the recommended daily intake.