Food supplementation is the safest and most natural way to supplement calcium. Through daily dietary combinations, supplementing calcium becomes a matter of course. So, which foods can be called models for calcium supplementation? Did you know that sesame is the king of calcium? Let's take a look at which foods have the highest calcium content!
Sesame Paste
I. Sesame Paste
Sesame paste is truly a low-key but substantial "leader" in calcium supplementation. Many people think that milk is the king of calcium, but in fact, the food with the highest calcium content in nature is the unassuming sesame. Every 100 grams of sesame paste contains 1057 milligrams of calcium, which is much higher than that of milk and legumes. In addition, sesame paste is very nutritious. Regular consumption can not only prevent premature graying or loss of hair, but also has a good effect on moistening the intestines and promoting bowel movements. Moreover, regular consumption of sesame paste can also increase skin elasticity, making the skin soft and healthy. It is recommended to consume 10 to 20 grams daily.
II. Dried Shrimp
Mentioning this might disappoint many milk lovers. When it comes to calcium-rich foods, milk doesn't even come close to dried shrimp. These tiny dried shrimps are rich in calcium. On average, every 100 grams of dried shrimp contains 991 milligrams of calcium, second only to sesame paste. They are rich in minerals such as potassium, iodine, magnesium, and phosphorus, as well as components like vitamin A and aminophylline. Their meat is soft and easy to digest, making them an excellent food for people who are weak or need to recuperate after an illness. For the elderly, regular consumption of dried shrimp can prevent osteoporosis caused by calcium deficiency; adding some dried shrimp to their meals is very beneficial for improving appetite and enhancing physical fitness.
Dried shrimp is full of calcium. 50g of dried shrimp is rich in 500mg of calcium. Therefore, using dried shrimp to make steamed egg custard, soups, stir-fried winter melon, or dumpling fillings are all delicious ways to supplement calcium daily. However, it should be noted that people who are allergic to seafood products should be cautious when consuming it.
III. Dairy Products
The dairy products mentioned here include milk, yogurt, cheese, etc., not just common milk.
250 grams of milk usually contains about 300mg of calcium. The calcium in milk is easily digested and absorbed by the human body, so milk should be a major food for daily calcium supplementation. Other dairy products such as yogurt, cheese, and milk tablets are also good sources of calcium.
However, it should be noted that milk is not the richest in calcium among dairy products. When we look further, we find that every 100g of cheese contains 659mg of calcium, 4 to 5 times that of regular milk. Cheese is made from lactic acid bacteria and their metabolic products, which have certain health benefits for the human body and can also prevent constipation and diarrhea. In addition, cheese contains more fat and calories, but its cholesterol content is relatively low, which is also beneficial for cardiovascular health.
IV. Soy Products
That soybeans are a high-protein food is well-known to everyone. But in fact, soy products are also very high in calcium! 500 grams of soy milk contains 120 milligrams of calcium, and 150 grams of tofu contains as high as 500 milligrams of calcium. Other soy products are also good for supplementing calcium.
Many people don't know that soy milk needs to be boiled repeatedly up to 7 times before it can be consumed. And tofu is a very unique ingredient; it doesn't like the oxalic acid in spinach. The oxalic acid in spinach can combine with calcium to form calcium oxalate, which hinders the human body's absorption of calcium. Therefore, tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will be tasty and nutritious.
V. Mustard Greens
The last, and very obscure, calcium-supplementing food is mustard greens. Mustard greens are the king of calcium in the vegetable world. Although it is a small witch seeing a big witch compared to sesame paste, dried shrimp, and milk, mustard greens are rich in various vitamins, and on average, every 100g of mustard greens contains 294mg of calcium. Because pickled mustard greens have a special umami and aroma, they can promote the digestive function of the stomach and intestines, as well as improve eyesight, benefit the diaphragm, and relax the bowels. This is because the tissue of mustard greens is relatively coarse and hard, and contains carotene and a large amount of dietary fiber, so it has the effect of improving eyesight and relaxing the bowels. It can be used as a good food therapy for ophthalmic patients and can also prevent constipation.
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