Many people like to take calcium tablets, thinking that they can skip eating vegetables and fruits. This idea is wrong. To supplement calcium, you definitely cannot do without vegetables and fruits. Want to know which foods are good for calcium supplementation and what foods to eat for calcium?
Sesame Paste with Spinach
Sesame Paste with Spinach
Ingredients
250g spinach, 3 tablespoons of sesame paste, a little white sesame, a little fresh soy sauce.
Method
1. Wash the spinach, remove old leaves, and keep the roots.
2. Dilute the sesame paste with a little hot water, then add soy sauce (you can add other seasonings according to your personal taste).
3. Add an appropriate amount of water to a pot and bring to a boil. Add one spoon of salt (to keep the spinach roots tender and green).
4. Blanch the spinach roots first, then the leaves, for about 20 seconds.
Nutritional Evaluation: Sesame paste is a "treasure trove" of calcium, containing 870mg of calcium per 100g, which is higher than in beans and vegetables. The vitamin K abundant in spinach is essential for bone calcium formation. Supplementing with calcium while increasing vitamin K can significantly improve the effectiveness of calcium supplementation and promote calcium deposition in bones. Sesame Paste with Spinach is fragrant but not greasy, making it a perfect cold dish for calcium supplementation.
Braised Catfish with Tofu
Tofu with Fish
Ingredients
Carp, tofu, scallions, garlic, soy sauce, salt, cooking wine.
Method
1. Take the carp out of the refrigerator to thaw, and cut the tofu into small pieces.
2. Chop the scallions and garlic.
3. Add base oil to the pot, pan-fry the carp over low heat until both sides are slightly yellow, then add minced garlic.
4. Add a small spoonful of minced ginger, cooking wine, dark soy sauce, and about 2 small bowls of water.
5. Place the tofu evenly into the soup, add an appropriate amount of salt, and simmer over low heat for about 15 minutes to allow the fish and tofu to absorb the flavor fully. Then, turn up the heat to reduce the sauce.
Nutritional Evaluation: Tofu is a well-known high-calcium food. Eating 200g of white tofu can meet one-third of the daily calcium requirement, which is more than drinking half a pound of milk. The rich vitamin D in fish can enhance the body's absorption of calcium. Therefore, Tofu with Fish is not only delicious but also a perfect match for supplementing calcium and strengthening bones. It is worth reminding that you should choose southern tofu or northern tofu, which have higher calcium content.
Braised Pork Feet with Soybeans
Braised Pig's Trotters with Soybeans
Ingredients
Soybeans, pig's trotters, scallions, ginger, star anise, sugar, salt, chicken essence.
Method
1. Soak the soybeans in advance for half a day.
2. Heat oil in a pot, add fresh ginger slices, scallions, star anise, and the pig's trotters and stir-fry over high heat. Then add soy sauce and cooking wine and stir-fry briefly.
3. Add water to cover the trotters, bring to a boil, then reduce the heat and simmer for 20 minutes.
4. Add the soybeans, bring to a boil again, and add some sugar and salt. Then simmer slowly over low heat until the trotters are tender. If they are not cooked, you can add more boiling water and continue simmering. The soybeans must also be cooked through.
5. Add chicken essence and chopped scallions before serving.
Nutritional Evaluation: Soybeans are rich in calcium. Pig's trotters are rich in collagen, which can serve as a framework for calcium deposition, thus facilitating the absorption of calcium from the soybeans. It should be noted that pig's trotters are high in saturated fat and should not be consumed frequently.
Stewed tofu with catfish
Pork feet
Pepper and cheese