Thai Vegetables as Calcium Sources: Expert Advice

Dr. Jessada Bunyawongviroj, Deputy Director of Primary Care at Maharat Nakhon Ratchasima Hospital, recently shared insights on social media regarding the role of Thai vegetables in maintaining bone health. Addressing common concerns from those who do not consume dairy, Dr. Jessada clarified that individuals can obtain necessary calcium through specific green leafy vegetables found in local markets.

However, the expert cautioned that high calcium content does not always equate to high absorption. He noted that certain vegetables contain oxalates, compounds that can bind to calcium and inhibit its absorption by the body. Therefore, the focus should not solely be on selecting vegetables with the highest calcium levels, but rather on understanding how to incorporate them effectively into a daily diet to support bone density.

Among the vegetables highlighted, kale (khana) is noted as a highly accessible option, frequently used in popular Thai dishes like stir-fries and soups. For residents and travelers in Thailand, this information offers a practical perspective on local nutrition. While these vegetables provide a viable dietary alternative to milk, it remains to be confirmed how individual absorption rates vary based on specific preparation methods and overall dietary habits. This guidance serves as a nutritional reference rather than medical advice.