He calcium and irondespite the fact that these are two essential nutrients for the proper functioning of the body, rarely found in the diet of Spaniards. and it is important to include other products on the shopping list to help us cover the recommended amount. On this occasion, we are going to look at one of the vegetables that we can find in Mercadona because it gives us a large amount of these minerals: cabbage or, for the less modern, cabbage or kale lives with which our grandmothers already boiled broths or stews.
This vegetable benefited from the world boom a few years ago, considering it one of those superfoods which came to us from the USA, renamed in this case to green cabbage. Since November 2016, on the shelves of the Valencian supermarket chain, you can find a version of this vegetable in the format of a 200-gram bag with food. already cut and washedready to consume without much effort. Although its entire nutritional profile is very remarkable, it contributes more calcium than milk and more iron than meat is the most remarkable.
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In our country, the consumption of both minerals is scarce. On the one hand, according to the Spanish National Diet Survey (ENIDE), the Spanish adult population on average consumes 900 mg calcium, an amount that drops to 862 milligrams in data from the ANIBES scientific study promoted by the Spanish Foundation for Nutrition (FEN). The recommended amount for adult males aged 19 to 70 is 1000 milligrams, and in women it reaches 1200 milligramsreaching 1300 milligrams in pregnant and lactating women.
Women should take more
Regarding iron, ANIBES notes that the average iron intake of women is 9.8 mg per day and 11.3 mg per day for men. In this case, recommended amounts for life stages range from 0.27 milligrams for a child to 6 months of age. 27 milligrams per day for pregnant women, passing through 18 milligrams for women aged 19 to 50. In the case of men, the requirements are lower, providing 8 grams for adults aged 19 years and older and 10 milligrams for children aged 4 to 8 years.
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The body needs calcium to build and maintain strong bones and perform many other functions, and it is the most abundant mineral in the body. It is vital for muscle movement, for the transmission of nerve impulses and for the circulation of blood through the blood vessels, and for the release of hormones. The main source of this nutrient in Spain is milk and dairy products., followed by cereals and their derivatives, and in 7.9% we find vegetables. Between the three food groups, they cover 85% of the Spanish consumption.
two essential nutrients
As for iron, it is a nutrient essential for many metabolic processes and its deficiency is the most common nutritional disorder in the world. The body needs this mineral make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body, in addition to myoglobin, which supplies it to muscles. Food groups with a higher average contribution to their consumption are those cereals and derivatives, meat and its derivatives are in second place and, finally, a group of vegetables (10.3% for men and 12.4% for women). Between the three product groups, they cover 60%.
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Much more cabbage
cabbage or cabbagewhich belongs to the family Brassica oleraceaIt is native to Europe, although it is cultivated all over the world. Its season is winter, so it is the main ingredient in stews and broths. According to FEN, it is high in fibre, protein, and minerals such as zinc and potassium, providing a low energy content and particularly good health benefits. anti-inflammatory and antioxidant. It provides twice the recommended daily value of vitamin C and 30% of what is provided for folic acid, four times more than eggs.
In addition, as we have already said, it contains more calcium than milk: cabbage contains about 150 milligrams per 100 grams and milk 125 milligrams for the same amount. As for iron, it can also give more than meat, since it contains 1.5 milligrams per 100 people, while meat consumption is 1 gram. for the same amount. Vitamin K is also amazing in cabbage, being a nutrient that aids in bone formation and blood clotting. Finally, it is a food rich in glucositans, some of the compounds that are currently being studied as possible substances for preventing cancer.
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