Foods high in calcium are not necessarily the best sources for calcium supplementation. Which foods can meet these "stringent" requirements to become the calcium champions?
Supplementing calcium through food is the most natural method, yet many recommendations often overlook important criteria: first, the food must be easily accessible and affordable; second, it should be safe to consume in large quantities; third, the calcium in it must be effectively absorbed; and finally, it must be convenient to eat. Therefore, foods high in calcium are not necessarily the best sources for calcium supplementation. Which foods can meet these "stringent" requirements to become the calcium champions?
High-Fiber Oat and Black Sesame Cookies
Grains—Oats.
Among all grains, oats have the highest calcium content, reaching 7.5 times that of polished white rice. Although the absorption rate of calcium in oats is not as high as that in milk, it is still beneficial for preventing calcium deficiency. If oats are cooked into a delicious porridge with black sesame seeds, the calcium supplementation effect is even better.
Legumes—Kidney Beans.
Every 100 grams of unshelled kidney beans contain 349 milligrams of calcium, nearly twice that of soybeans. Using spiced or preserved kidney beans as snacks or appetizers is a good way to supplement calcium.
Soy Products—Dried Tofu.
Dried tofu, made by pressing and concentrating tofu, stands out among soy products for its calcium content; for example, the calcium in small dried tofu can be up to 7 times that of soft tofu. Using dried tofu instead of meat in stir-fries can significantly increase the calcium content.
Fruits and Vegetables—Amaranth, Baby Bok Choy.
Many green leafy vegetables are not inferior in their calcium-supplementing effects, with amaranth and baby bok choy both having higher calcium content than the same weight of milk. Additionally, vegetables contain a large amount of mineral elements and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking will improve the absorption rate of calcium.
Nuts—Hazelnuts.
Hazelnuts have the highest calcium content among all nuts, with 100 grams of roasted hazelnuts containing up to 815 milligrams of calcium, which can meet the daily calcium requirement for an adult. However, nuts are generally high in energy, so a small handful per day is sufficient.
Fish—Loach.
Per unit weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach and Tofu Stew combines two calcium-rich ingredients, making it an excellent dish for calcium supplementation.
Beverages—Milk.
Milk is a good source of calcium. Drinking 250 grams (one packet) of milk can provide about 275 milligrams of calcium, and it is convenient to consume and easily absorbed.
Condiments—Sesame Paste.
After sesame seeds are ground into sesame paste, their digestibility is greatly improved. Eating a large tablespoon of sesame paste (about 25 grams) can provide about 200 milligrams of calcium. Sesame paste can be used as a dressing for cold dishes and a dipping sauce for hot pot, as well as in pastries like flower rolls, baked cakes, and shaobing.
The durian cake