Many households keep calcium supplements on hand, which can quickly replenish the body's calcium levels. However, many foods in daily life also have the effect of supplementing calcium, and some are even better than supplements. So, which foods can effectively supplement calcium?
Highly Effective Calcium-Rich Foods
1. Fruits and Vegetables — Amaranth, Baby Bok Choy
Many leafy greens are no less effective in terms of calcium supplementation. Among them, the calcium content of amaranth and baby bok choy exceeds that of milk of the same weight. Additionally, vegetables contain a large amount of mineral elements and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking will improve the absorption rate of calcium.
2. Fish — Loach
Per unit of 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 excellent dish for bone health.
3. Grains — Oats
Among all grains, oats have the highest calcium content, reaching 7.5 times that of refined white rice. Although the absorption rate of calcium from oats is not as high as from milk, it is still beneficial for preventing calcium deficiency. Cooking oats with black sesame into a delicious porridge will enhance the calcium supplementation effect.
4. Soy Products — Dried Tofu
Dried tofu, made through pressing and concentrating, stands out among soy products for its calcium content. 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 will significantly increase the calcium content of the dish.
Loach and Tofu Stew
Further Reading: A Complete Guide to Eating Loach
5. 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 an adult's daily calcium requirement. However, nuts are generally high in energy, so a small handful per day is sufficient.
6. Legumes — Kidney Beans
Every 100 grams of unpeeled kidney beans contains 349 milligrams of calcium, nearly twice that of soybeans. Using spiced kidney beans or preserved plum kidney beans as snacks or appetizers is a good way to supplement calcium.
7. 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 easily absorbed.
8. Condiments — Sesame Paste
Eating a large spoonful of sesame paste (about 25 grams) can provide about 200 milligrams of calcium. Sesame paste can be used as a dressing for cold dishes and a dipping sauce for hot pot, as well as in pastries like twisted rolls, pancakes, and baked wheat cakes.
These 8 foods can all effectively supplement calcium. Those who need to supplement calcium may consider incorporating them into their diet.
Honey-Glazed Kidney Beans
Further Reading: A Complete Guide to Eating Kidney Beans
II. Precautions for Calcium Supplementation
1. Don't Forget to Supplement Vitamin D When Adding Calcium
If you only focus on calcium supplementation but your body lacks vitamin D, you will not achieve the goal of supplementing calcium. Adequate vitamin D not only helps the body absorb and utilize calcium but also promotes the absorption and utilization of phosphorus. Foods like butter, animal liver, egg yolks, and cod liver oil are rich in vitamin D.
2. Exercise More While Supplementing Calcium
Calcium is the main substance that constitutes healthy bones and teeth. If you lack exercise while supplementing calcium, the efficiency of absorbing calcium from your diet will decrease. Therefore, it is necessary to engage in more outdoor activities to help strengthen bones, reduce calcium loss, and prevent osteoporosis.
3. Supplement Protein When Adding Calcium
After being ingested by the body, protein breaks down into amino acids. When amino acids encounter calcium, they can form calcium salts, making it easier for the body to absorb and utilize calcium. Therefore, in addition to consuming foods rich in calcium, supplementing with protein is also essential.
[Beijing] Shitake Mushroom and Bok Choy
Further Reading: A Complete Guide to Eating Bok Choy
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