Everyone knows that getting calcium from food is the most natural method. However, many dietary recommendations often overlook some important requirements: first, the calcium-rich food must be easily accessible and affordable; second, the daily portion of this food must be large enough, and it's harmless to eat more; third, the calcium in it must be effectively digested and absorbed; and finally, the food must be convenient to eat and have an acceptable taste and texture. Therefore, foods high in calcium are not necessarily the best sources for supplementing calcium. So, which foods can meet these "strict" requirements and become the calcium champions in their respective categories?
Grains — Oats. Among all grains, oats have the highest calcium content, reaching up to 7.5 times that of polished white rice. Although the absorption rate of calcium in oats is not as high as 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.
Legumes — Kidney Beans. Every 100 grams of unpeeled kidney beans contain 349 milligrams of calcium, nearly twice that of soybeans. Using spiced kidney beans or salted plum kidney beans as snacks or appetizers is a good way to supplement calcium.
Soy Products — Dried Tofu. Dried tofu, made by pressing and concentrating tofu, 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 to replace meat in stir-fries can significantly increase the calcium content.
Fruits and Vegetables — Amaranth, Bok Choy. Many leafy vegetables are not inferior in their calcium-supplementing effects, with the calcium content of amaranth and bok choy both exceeding that of milk of the same weight. Additionally, 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.
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 the daily calcium requirement for an adult. However, nuts are generally high in energy, so a small handful per day is sufficient.
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 combines two calcium-rich ingredients into one dish, making it an excellent meal for supplementing calcium.
Drinks — Milk. Milk is a good source of calcium. Drinking 250 grams (one bag) of milk can provide about 275 milligrams of calcium, and it is convenient to consume and well-absorbed.
Condiments — Sesame Paste. After sesame seeds are ground into sesame paste, its digestibility is greatly improved. Eating a large tablespoon 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 steamed twisted rolls, baked pancakes, and shaobing.