Did you know? To supplement calcium, you don't have to drink bone soup. In fact, there are eight foods that are also calcium powerhouses! Don't believe it? Quickly follow the editor to take a look!
Amaranth Rolls
1. Fruits and Vegetables — Amaranth, Small Chinese Cabbage
Many leafy vegetables are no less effective in supplementing calcium. Among them, the calcium content of amaranth and small Chinese cabbage both exceeds that of milk of the same weight. In addition, vegetables contain a large number of mineral elements and vitamin K that help with calcium absorption. If you blanch vegetables in boiling water before cooking, the absorption rate of calcium will be better.
2. Fish — Loach
Per equal 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 absolutely excellent dish for supplementing calcium.
3. Condiments — Sesame Paste
Eating a large tablespoon 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 as a dipping sauce for hot pot lamb, and it is also used in pastries like flower rolls, baked cakes, and火烧 (a type of baked flatbread).
4. Grains — Oats
Among all grains, oats have the highest calcium content, which is 7.5 times that of refined white rice. Although the absorption rate of calcium in oats is not as good as that in milk, it is still beneficial for preventing calcium deficiency. If you cook oats with black sesame seeds into a delicious porridge, the calcium supplement effect is even better.
5. Soy Products — Dried Tofu
Dried tofu, made by pressing and concentrating, has outstanding calcium content among soy products. For example, the calcium content of small dried tofu can be as high as 7 times that of soft tofu. Using dried tofu instead of meat in stir-fries can significantly increase the calcium content.
Bean Rolls
6. Nuts — Hazelnuts
Hazelnuts have the highest calcium content among all nuts. Every 100 grams of roasted hazelnuts contains up to 815 milligrams of calcium, which can meet the daily calcium requirement for adults. However, nuts are generally high in energy, so a small handful per day is sufficient.
7. Legumes — Kidney Beans
Every 100 grams of kidney beans with skin contains 349 milligrams of calcium, which is nearly twice that of soybeans. Using spiced kidney beans or salted plum kidney beans as snacks or appetizers is a good way to supplement calcium.
8. Beverages — Milk
Milk is a good source of calcium. Drinking 250 grams of milk can provide about 275 milligrams of calcium, and it is convenient to consume and well-absorbed.
These 8 foods are also very common and can often be seen and bought in daily life. Therefore, eating these healthy foods is better than taking calcium tablets!
kidney bean roll
Shrimp tofu soup