Calcium content is “among the best” among vegetables, and it has so many benefits!

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“The peaches and plums in the city are worried about the wind and rain, but the spring is in the shepherd’s purse flowers in Xitou.” Spring is here, shepherd’s purse is on the market, you can try it! Compared with other spring vegetables, such as Chinese toon, alfalfa, alfalfa, etc., shepherd’s purse seems to be more popular. It can be said that it is suitable for both north and south, and is suitable for people of all ages.

The secret of delicious shepherd’s purse

The deliciousness of shepherd’s purse comes first from its “umami maker” – shepherd’s purse contains a variety of amino acids, including glutamic acid. You only need to add a little salt to turn the glutamic acid into sodium glutamate (MSG is Monosodium glutamate), the umami flavor of shepherd’s purse is immediately apparent.

Secondly, the delicious taste of shepherd’s purse comes from its freshness. The shepherd’s purse in early spring has just emerged. At this time, the leaves are not large and the small white flowers have not yet bloomed. The water content in the leaves is the most abundant, and it tastes the most fresh and sweet. As early as the “Book of Songs”, people used shepherd’s purse to describe the sweet taste of other wild vegetables: “Who says tea is bitter, it is as sweet as shepherd’s purse.” Some friends are worried that shepherd’s purse has an astringent taste. In fact, fresh and tender shepherd’s purse is not very astringent. Just blanch it in boiling water to remove the salty and astringent oxalic acid, and the taste will become more delicious.

Shepherd’s purse also has a special aroma, which mainly comes from leaf alcohol, which is the star of the spice industry.

On the third day of the third lunar month, boiled eggs with shepherd’s purse flowers are eaten in some places in the south.

“Calcium supplement expert”

It is recommended that everyone eat more shepherd’s purse in spring, not only because it is a seasonal vegetable, but also for a very important reason – the calcium content of shepherd’s purse is among the best among vegetables, even as good as milk.

We can take a look at this comparison:

It can be seen that the calcium content of shepherd’s purse is a “crushing” victory compared to other vegetables. The only mustard green that can rival it has increased the unhealthy factor of high salt because it is most commonly used to make pickles and pickles. , overall, it is still not as good as shepherd’s purse.

Theoretically speaking, the calcium obtained from eating 100 grams of shepherd’s purse can meet more than 1/3 of the body’s daily calcium needs.

Some friends have heard that shepherd’s purse contains oxalic acid, which will affect the absorption of calcium. It is true that shepherd’s purse contains a certain amount of oxalic acid, but it does not have a great impact on the “calcium supplement” effect of shepherd’s purse.

On the one hand, this is because the oxalic acid content of shepherd’s purse is actually not very high among vegetables. The oxalic acid content in many common vegetables is higher than that of shepherd’s purse, such as spinach, red and green amaranth, etc. On the other hand, it is because we can remove oxalic acid by simply blanching (oxalic acid is soluble in water). In short, if you refuse shepherd’s purse because you are worried that oxalic acid will affect the absorption of calcium, it is really a big loss.

Moreover, in addition to the biggest advantage of high calcium content, other nutritional advantages of shepherd’s purse should not be underestimated.

For example, shepherd’s purse is high in potassium. The potassium content of shepherd’s purse has reached 280mg/100g. Among vegetables, several green leafy vegetables such as amaranth (340mg/100g), kale (345mg/100g), spinach (311mg/100g) and other green leafy vegetables have higher potassium content than shepherd’s purse. The potassium content of shepherd’s purse is even higher than that of the familiar potassium-supplementing expert banana (potassium content of 256mg/100g). Therefore, it is very suitable for friends with high blood pressure and cardiovascular system diseases.

Second, shepherd’s purse has high dietary fiber content. The content of insoluble dietary fiber in shepherd’s purse reaches 1.7g/100g, and the high potassium itself has the effect of promoting gastrointestinal motility. In this way, for friends who usually have slow gastrointestinal motility and constipation, the advantages of shepherd’s purse are once again apparent.

Third, shepherd’s purse contains high levels of carotenoids. The carotenoid content of shepherd’s purse is as high as 2590μg/100g, which is higher than the carotenoid content of the orange fruits and vegetables we are usually familiar with, such as pumpkin (890μg/100g). This is very beneficial for protecting visual cells and preventing dry eye syndrome.

In addition, the vitamin C content in shepherd’s purse is also high, 43mg/100g. Compared with common vegetables such as spinach (32mg/100g), cabbage (40mg/100g), and Chinese cabbage (37.5mg/100g), it is even more excellent.

After such a comparison, you will find that shepherd’s purse is indeed worth recommending. Not only is it delicious, but it is also rich in various health-promoting nutrients.

When eating shepherd’s purse, you should pay attention to these details

Although it is not as difficult to eat as Yunnan mushrooms, there are some precautions to be taken if you want to eat shepherd’s purse safely and healthily.

　1 Don’t dig shepherd’s purse in the wild by yourself

Wild vegetables grown along urban roads, in green belts and other places are easily affected by exhaust emissions from passing vehicles and absorb heavy metals. Some orchards and vegetable gardens are sprayed with pesticides, which are harmful to human health.

At the same time, it is also very likely that they will be dug up by mistake and become other wild plants that are inedible or even poisonous and harmful.

2. Blanch shepherd’s purse before eating.

As mentioned before, since shepherd’s purse contains a certain amount of oxalic acid, which not only affects the taste, but also affects calcium absorption, it needs to be blanched in boiling water before eating.

Here I would like to remind everyone that when blanching, you should pay attention to selecting and washing the vegetables first, and then do not cut the vegetables. Directly put the whole vegetables into the pot with boiling water. The amount of water should be sufficient, and the duration should be controlled. It should not be too long (fresh shepherd’s purse can be used within 1 minute). ). This can not only better retain other nutrients that are easily affected by high temperatures, such as vitamin C, but also prevent the shepherd’s purse from being cooked until it becomes soft and rotten.

After blanching, it is recommended to immediately put it in cold water to cool down and drain, and then you can cook various delicacies.

The blanching method can also be used to store shepherd’s purse – put the blanched shepherd’s purse into a ball, squeeze out the water and freeze it directly, which can greatly extend the shelf life (it is usually recommended to eat it within 3 months).

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