After drinking bone soup for so many years, why are we still generally calcium deficient? Let me tell you: experts have confirmed that the calcium content in bone soup is actually not high, and adding vinegar doesn't help with calcium absorption! In fact, many common foods are rich in calcium. Dietary supplementation is the right way to go, so be sure to remember these calcium-rich stars hidden among your food!
A normal adult needs about 800-1000mg of calcium per day. It has been calculated that if you were to rely solely on bone soup for calcium, you would need to drink 300-400 bowls of bone soup every day to meet the body's needs! The calcium in bone soup is almost negligible. So, if you don't drink bone soup, can you just take calcium supplements? However, long-term use of calcium supplements can lead to kidney stones, and you also have to be careful about excessive calcium intake. Calcium supplements are not a long-term solution; dietary calcium is the most effective and healthy. By paying more attention to your eating habits in daily life, you can also get the daily calcium you need.
NO.1 Sesame Paste
You think milk has the highest calcium content? Sesame paste would be the first to disagree. Sesame paste is rich in protein, amino acids, and various vitamins and minerals. Its calcium content is much higher than that of vegetables and legumes. Regular consumption is very beneficial for the development of bones and teeth. It is rich in lecithin, which can prevent premature graying or loss of hair; sesame contains a lot of oil, which has a good effect on moistening the intestines and promoting bowel movements.
NO.2 Dried Shrimp
Dried shrimp has a very high calcium content, second only to sesame paste. Dried shrimp is nutritious, with protein content several to tens of times higher than that of fish, eggs, and milk. It is also rich in minerals such as potassium, iodine, magnesium, and phosphorus, as well as components like vitamin A and aminophylline. It is an excellent food for people who are weak or need to recover from an illness. It can reduce cholesterol levels in the blood, prevent arteriosclerosis, and at the same time dilate the coronary arteries, which is beneficial for preventing hypertension and myocardial infarction. For the elderly, regular consumption of dried shrimp can prevent osteoporosis caused by calcium deficiency. Adding some dried shrimp to the meals of the elderly is very helpful for improving appetite and strengthening the body.
NO.3 Milk
Milk comes in third place. Milk is highly nutritious and contains a wide variety of minerals. In addition to the well-known calcium, it also contains high amounts of phosphorus, iron, zinc, copper, manganese, and molybdenum. Milk is the best source of calcium for the human body, and the calcium-to-phosphorus ratio is very appropriate, which is beneficial for calcium absorption. Common regular milk is the best type of milk for calcium supplementation.
NO.4 Cheese
Dairy products are the best choice for dietary calcium supplementation, and cheese is a dairy product with a high calcium content, and this calcium is easily absorbed. Cheese can enhance the body's resistance to disease, promote metabolism, increase vitality, protect eye health, and maintain beautiful skin. The lactic acid bacteria and their metabolic products in cheese have certain health benefits for the human body, helping to maintain the stability and balance of the normal flora in the intestines, and preventing constipation and diarrhea.
NO.5 Mustard Greens
In addition to its high calcium content, mustard greens are also rich in vitamins A, B vitamins, vitamin C, and vitamin D. Mustard greens whet the appetite, aid digestion, refresh the mind, relieve fatigue, and also have the effect of detoxifying and reducing swelling. They are good for the eyes and promote bowel movements, making them a great dietary food for eye patients. They can also prevent constipation and are especially suitable for the elderly and those with habitual constipation.
NO.6 Sea Cucumber
Sea cucumber is rich in calcium and has high nutritional value. It is a typical high-protein, low-fat, low-cholesterol food.
NO.7 Black Fungus
In addition to its blood pressure-lowering effect, black fungus is also very strong in calcium supplementation. It also has effects such as replenishing qi, satisfying hunger, promoting intelligence, stopping bleeding and pain, nourishing blood and promoting blood circulation, and anti-cancer. The colloids in black fungus can absorb and concentrate dust and impurities left in the human digestive system and excrete them from the body, thus playing a role in cleansing the stomach and intestines. At the same time, it also helps digest fibrous substances and has a dissolving effect on accidentally ingested indigestible foreign objects such as hair, husks, wood chips, sand, and metal shavings. It also has a significant effect on dissolving endogenous foreign objects such as gallstones and kidney stones.
NO.8 Seaweed
Seaweed is nutritious, very high in iodine, and also contains a good amount of calcium. It is rich in choline, calcium, and iron, which can enhance memory, treat anemia in women and children, promote the growth and health of bones and teeth, and improve the body's immunity; its active ingredients help in the prevention and treatment of tumors.
NO.9 Black Soybeans
The calcium content of black soybeans is also very high, higher than that of regular soybeans. The protein content in black soybeans is twice that of meat, three times that of eggs, and twelve times that of milk. Black soybeans contain 18 amino acids, especially the 8 essential amino acids for the human body. Black soybeans basically contain no cholesterol, only plant sterols, and plant sterols are not absorbed and utilized by the human body, but they can inhibit the absorption of cholesterol by the human body and reduce the cholesterol content in the blood. Therefore, eating black soybeans often can soften blood vessels, moisturize the skin, and delay aging. It is especially beneficial for patients with hypertension, heart disease, etc. Eating black soybeans often can provide dietary fiber, promote digestion, and prevent constipation.
NO.10 Kelp
Kelp is rich in calcium and other nutrients the human body needs. It is a typical alkaline food, and regular consumption can also reduce the loss of calcium in the body.
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