Did you know? To supplement calcium, you don't necessarily have to drink bone soup. In fact, there are eight other foods that are calcium powerhouses! Don't believe it? Follow me to find out!
Garlic Braised Amaranth
Eight Calcium-Rich Foods That Are Better Than Calcium Pills
1. Fruits and Vegetables — Amaranth, Baby Bok Choy
Many leafy greens are just as effective at supplementing calcium. Among them, amaranth and baby bok choy have a calcium content that exceeds that of milk of the same weight. Additionally, vegetables contain a wealth of mineral elements and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking improves the absorption rate of calcium.
2. Fish — Loach
By weight, loach has nearly 6 times the calcium of carp and about 10 times that of hairtail. Braised loach with tofu combines two calcium-rich ingredients into one, making it an excellent dish for boosting calcium.
3. Condiments — Sesame Paste
Eating a large tablespoon of sesame paste (about 25g) provides about 200mg of calcium. Sesame paste can be used as a dressing for cold dishes and a dipping sauce for hot pot, and it's also used in pastries like flower rolls, baked pancakes, and fire cakes.
4. Grains — Oats
Among all grains, oats have the highest calcium content, a staggering 7.5 times that of polished white rice. Although the calcium absorption rate from oats is not as high as from milk, they are still beneficial for preventing calcium deficiency. If you cook oats with black sesame into a delicious porridge, the calcium-boosting effect is even better.
5. 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 as high as 7 times that of soft tofu. Substituting dried tofu for meat in stir-fries can significantly increase the calcium content of the dish.
Cold Dried Tofu
6. Nuts — Hazelnuts
Hazelnuts have the highest calcium content among all nuts. Every 100g of roasted hazelnuts contains up to 815mg of calcium, which can meet an adult's daily calcium requirement. However, nuts are generally high in energy, so a small handful a day is sufficient.
7. Legumes — Kidney Beans
Every 100g of unshelled kidney beans contains 349mg of calcium, nearly twice that of soybeans. Using spiced or salted preserved kidney beans as a snack or appetizer is a great way to supplement calcium.
8. Beverages — Milk
Milk is a good source of calcium. Drinking 250g of milk can provide about 275mg of calcium, and it's convenient to consume and well-absorbed.
These 8 foods are very common and can often be seen and bought in daily life. Therefore, eating these healthy foods is even better than taking calcium pills!
Cold dried tofu
Garlic cooking