High-calcium foods are not necessarily the best source for calcium supplementation. Which foods can meet these "stringent" requirements and become the calcium champions?
Getting calcium from 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, high-calcium foods are not necessarily the best source for calcium supplementation. Which foods can meet these "stringent" requirements and become the calcium champions?
Nuts and Oats Porridge
Grains – Oats.
Among various 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 in milk, it is still beneficial for preventing calcium deficiency. Cooking oats into a delicious porridge with black sesame seeds can further enhance the calcium supplementation effect.
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 a snack or appetizer is a good way to supplement calcium.
Soy Products – Dried Tofu.
Dried tofu, made by pressing and concentrating tofu, stands out for its high calcium content among soy products. For example, the calcium content 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 leafy vegetables are just as effective for calcium supplementation. Amaranth and baby bok choy both have a higher calcium content than milk of the same weight. Additionally, vegetables contain a large amount of minerals and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking can improve the absorption rate of calcium.
Nuts – Hazelnuts.
Hazelnuts have the highest calcium content among various nuts. Every 100 grams of roasted hazelnuts contains 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. Braised loach with tofu combines two calcium-rich ingredients into one dish, making it an excellent choice for calcium supplementation.
Beverages – Milk.
Milk is a good source of calcium. Drinking 250 grams (one carton) 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 spoonful of sesame paste (about 25 grams) can provide about 200 milligrams of calcium. Sesame paste can be used as a seasoning for cold dishes and hot pot dipping sauces, and also in pastries like flower rolls, pancakes, and baked flatbreads.
Porridge