Calcium is an important substance that makes up bones, and a calcium deficiency in the body can have adverse effects. In addition to calcium supplements, there are many foods in daily life that are rich in calcium. Let's take a look at these 5 types of food!
1. Legumes: Kidney beans
Many people enjoy eating legumes, and kidney beans are a great choice. Every 100 grams of unshelled kidney beans contain 349 milligrams of calcium, which is nearly twice that of soybeans. Using spiced or preserved kidney beans as snacks or appetizers is a good way to supplement calcium.
2. Fruits and Vegetables: Amaranth, bok choy
Amaranth and bok choy are common green vegetables, and their calcium content exceeds that of milk of the same weight. Furthermore, vegetables contain a large amount of minerals and vitamin K that help with calcium absorption. Blanching vegetables in boiling water before cooking can improve the absorption rate of calcium.
3. Fish: Loach
By weight, the calcium content in loach is nearly 6 times that of carp and about 10 times that of hairtail. Braised loach with tofu combines two calcium-rich ingredients, making it an excellent dish for supplementing calcium.
Braised Loach with Tofu
Extended Reading: A Guide to Eating Loach
4. Soy Products: Tofu Skin
Tofu skin, made by pressing and concentrating soy milk, has an outstanding calcium content among soy products. For example, the calcium content in 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.
Spiced Tofu Skin
Extended Reading: A Guide to Eating Tofu Skin
5. Grains: Oats
When facing a calcium deficiency, food is a good source of calcium. Among various 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 high 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-supplementing effect is even better.
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