Introduction: When it comes to calcium supplementation, dairy products are the first thing that comes to people's minds. In fact, there are many other foods that are also rich in calcium. The latest issue of the American magazine "Health" lists six "dark horses" of calcium in food.
Kale.
One cup (8 ounces, about 237 ml) of raw kale contains 101 mg of calcium but only 30 kcal of calories. It can provide the daily requirement of vitamin C and twice the daily requirement of vitamin A. In addition, it contains vitamin K, which is beneficial for calcium absorption.
Soybeans.
One cup of cooked soybeans contains 98 mg of calcium. Soybeans also contain components such as saponins, phytic acid, and oligosaccharides, which are very beneficial for protecting the cardiovascular system and controlling blood pressure.
Snow vegetable with soybeans
Orange.
A large orange contains 74 mg of calcium, and one cup of orange juice contains 27 mg of calcium. In addition, oranges are rich in vitamin C and various antioxidants, and are low in calories.
Sardine.
One can of sardines (3.75 ounces, about 106 grams) contains 351 mg of calcium. Sardines are also rich in vitamin B12, which is beneficial for brain and nervous system health, and vitamin D, which is beneficial for bone health.
Sardine sandwich
Okra.
One cup of okra contains 82 mg of calcium. It also contains insoluble fiber that can prevent and treat constipation, as well as vitamin B6 and folic acid.
Almonds.
One ounce (about 23 kernels) of almonds contains 75 mg of calcium and can meet 12% of the human body's daily protein requirement. The healthy fats in almonds are beneficial for lowering "bad" cholesterol. In addition, they are also rich in vitamin E and potassium.
Bacon stir-fried okra
Snow pickles, beans
Autumn fish
Handmade oatmeal chicken leg