Using less oil and salt is a healthy way to eat, but what cooking methods can better improve the body's absorption?
1. Use fermented bean paste instead of salt.
Fermentation can reduce anti-nutrients in food that hinder calcium absorption, such as phytic acid, thereby increasing the absorption rate of calcium. Additionally, after soybeans are fermented, their calcium absorption rate also increases. Therefore, using fermented black beans, fermented bean paste, or yogurt instead of salt to braise or steam dishes can increase the total amount of calcium in the diet and improve its absorption rate.
2. Vitamin D-rich foods aid absorption.
In the process of calcium absorption, consuming it with foods rich in Vitamin D can also promote its absorption and utilization. Foods high in Vitamin D include fatty fish, animal liver, egg yolks, and cheese. Pairing these with calcium-rich foods can increase the utilization rate of calcium, for example, fish and tofu stew.
3. Blanch to remove oxalic acid.
Oxalic acid and phytic acid in food combine with calcium to form calcium salts, which is not conducive to the body's absorption of calcium and significantly reduces the absorption rate. Therefore, when eating vegetables high in these "absorption inhibitors," such as spinach, toon sprouts, bamboo shoots, and water bamboo, it is best to blanch them in water first.
4. A little vinegar makes for better absorption.
The acetic acid in vinegar can dissolve inorganic calcium salts into calcium acetate, thereby increasing the calcium ion content in the dish and making it easier for the body to absorb. At the same time, adding vinegar can also better preserve nutrients like Vitamin C, which in turn helps with calcium absorption.