1. Use fermented bean paste instead of salt. Fermentation can reduce nutrients in food that hinder calcium absorption, such as phytic acid, thereby increasing the absorption rate of calcium. In addition, after soybeans are fermented, the absorption rate of calcium can also be increased. Therefore, using fermented black beans, bean paste, or milk instead of salt to stew 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. During the absorption of calcium, consuming it with foods rich in vitamin D can also promote its absorption and utilization. Foods rich 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, such as in fish stewed with tofu.
3. Blanch to remove oxalic acid. Oxalic acid and phytic acid in food can bind with calcium to form calcium salts, which is not beneficial for human absorption of calcium and significantly reduces the absorption rate. Therefore, when eating vegetables high in these "hindering factors," such as spinach, toon sprouts, bamboo shoots, and water bamboo, it is best to blanch them in water first.
4. Adding vinegar improves 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 and allows for better calcium absorption.