Calcium is an important substance that makes up bones. Children with calcium deficiency are prone to stunted growth, while the elderly may develop osteoporosis. Adults with calcium deficiency may experience various symptoms such as cramps, back pain, numbness in the legs and feet, poor sleep, and being easily awakened. Therefore, we must include more calcium-rich foods in our daily diet. Below, the editor introduces some healthy calcium-rich foods, hoping to be helpful.
Healthy Calcium-Rich Foods
1. Fruits and Vegetables
Amaranth and bok choy. Many leafy vegetables are not inferior in terms of calcium supplementation. Among them, the calcium content of amaranth and bok choy both exceed that of milk of the same weight. In addition, vegetables contain a large amount of mineral elements and vitamin K that help with calcium absorption. If vegetables are blanched in boiling water before cooking, the absorption rate of calcium will be better.
2. Fish
Loach. By weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach and tofu, two calcium-rich ingredients combined, make for an excellent calcium-rich dish.
3. Seasonings
Sesame paste. Eating a large tablespoon of sesame paste (about 25g) can provide about 200mg of calcium. Sesame paste can be used as a seasoning for cold dishes and hot pot dipping sauces, and also in pastries such as flower rolls, pancakes, and baked cakes.
4. Grains
Oats. Among all grains, oats have the highest calcium content, which is 7.5 times that of refined white rice. Although the calcium absorption rate in oats is not as high as in milk, it is still beneficial for preventing calcium deficiency. If oats are cooked into a delicious porridge with black sesame, the calcium supplementation effect is even better.
Loach and Oat Porridge for Babies
Extended Reading: A Complete Guide to Eating Loach
5. Soy Products
Tofu skin. Tofu skin, made by pressing and concentrating, is outstanding among soy products in calcium content. For example, the calcium content of small dried tofu can be up to 7 times that of soft tofu. Using tofu skin instead of meat in stir-fries can significantly increase the calcium content.
6. Nuts
Hazelnuts. Hazelnuts have the highest calcium content among all nuts. Every 100 grams of roasted hazelnuts contains up to 815mg of calcium, which can meet the daily calcium requirement for adults. However, nuts are generally high in energy, so a small handful a day is sufficient.
7. Legumes
Red kidney beans. Every 100 grams of red kidney beans with skin contains 349mg of calcium, which is nearly twice that of soybeans. Using spiced red kidney beans or preserved plum red kidney beans as snacks or appetizers is a good 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 is convenient to consume and easily absorbed.
Oyster Sauce Tofu Skin
Extended Reading: A Complete Guide to Eating Tofu Skin
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