Introduction: Calcium is a regulator of human life activities and the source of life. In every stage of human growth and development, from childhood to adulthood and even old age, calcium plays an important physiological role and is an essential element for ensuring human health and longevity. Below are ten foods relatively high in calcium, allowing you to supplement your calcium intake without medication and easily eat your way to health.
1. Milk
Milk is rich in active calcium and is one of the best sources of calcium for humans. One liter of fresh milk contains about 1250 milligrams of active calcium, ranking first among many foods—about 101 times that of rice, 75 times that of lean beef, and 110 times that of lean pork. Not only is its content high, but the lactose in it promotes the absorption of calcium by the intestinal wall, with an absorption rate as high as 98%. This regulates the body's calcium metabolism, maintains serum calcium concentration, and enhances bone calcification. Good absorption is particularly crucial for calcium supplementation. Therefore, the saying "milk can supplement calcium" has a scientific basis. Other dairy products like yogurt, cheese, and milk tablets are also good sources of calcium. Moreover, for middle-aged and elderly people, milk has another major benefit: compared to many animal proteins which are high in cholesterol, milk has a lower cholesterol content (Milk: 13mg/100g; Lean meat: 77mg/100g). It's worth mentioning that certain components in milk can inhibit the liver's production of cholesterol, giving milk the additional effect of lowering cholesterol.
Milk Orange Juice Jelly
2. Soy Products
Soybeans do not just refer to yellow soybeans; they also include black beans and green beans. Soybeans are nutritious and rich in content, with protein content 2 times higher than pork and 2.5 times that of eggs. The protein content is not only high but also of good quality. The amino acid composition of soy protein is similar to that of animal protein, and its amino acid ratio is closer to the human body's needs, making it easily digestible and absorbable. Soybeans are also very high in calcium. 500 grams of soy milk contains 120 milligrams of calcium, and 150 grams of tofu contains as much as 500 milligrams of calcium. Other soy products are also good for calcium supplementation. Furthermore, soy fat has high nutritional value, containing many unsaturated fatty acids that are easily digested and absorbed by the human body. Soy fat can also inhibit the absorption of cholesterol, making soy an ideal nutritional food for patients with arteriosclerosis.
Shrimp and Tofu Casserole
3. Dried Shrimp
Dried shrimp is highly nutritious. In terms of protein content, a measure of nutritional value, every 100 grams of dried shrimp contains 39.3 grams, which is much higher than aquatic products such as large yellow croaker, rice eel, prawns, hairtail, and pomfret, as well as meat products like beef, pork, and chicken. Another major feature of dried shrimp is its abundance and variety of minerals. Besides containing iodine, which is lacking in terrestrial and freshwater organisms, its content of iron, calcium, and phosphorus is also rich. Every 100 grams of dried shrimp contains 991 milligrams of calcium and 582 milligrams of phosphorus. Therefore, dried shrimp is known as a "calcium warehouse." Although dried shrimp is good, consuming a normal amount of it cannot nearly supplement the calcium the human body needs. If one were to try to get the same amount of calcium from two cartons of milk from eating dried shrimp, it would be completely unacceptable for an average person. It can only be used as a supplementary product for calcium.
Steamed Egg Custard with Dried Shrimp
4. Kelp
Kelp is a vegetable with high nutritional value. Every 100 grams of dried kelp contains: 8.2g of crude protein, 0.1g of fat, 57g of carbohydrates, 9.8g of crude fiber, 12.9g of inorganic salts, 2.25g of calcium, 0.15g of iron, as well as 0.57mg of carotene, 0.69mg of thiamine (Vitamin B1), 0.36mg of riboflavin (Vitamin B2), and 16mg of niacin, providing 262 kcal of energy. Compared with spinach and rapeseed, except for Vitamin C, its crude protein, carbohydrates, calcium, and iron content are several times or even tens of times higher. At the same time, it has certain medicinal value and is rich in minerals such as iodine. Kelp is low in calories, moderate in protein content, and rich in minerals. Research has found that kelp has multiple biological functions, including lowering blood lipids, lowering blood sugar, regulating immunity, anticoagulation, anti-tumor, lead detoxification, and antioxidant properties.
Sautéed Shredded Kelp
5. Bok Choy
Bok choy contains protein, fat, crude fiber, carbohydrates, acidic pectin, and minerals such as calcium, phosphorus, and iron, as well as multiple vitamins. Bok choy is the vegetable richest in minerals and vitamins. Compared with Chinese cabbage, bok choy has twice the calcium content, about three times the Vitamin C content, and as much as 74 times the carotene content. Moreover, the minerals calcium and phosphorus in bok choy can promote bone development, accelerate the body's metabolism, and enhance the body's hematopoietic function. It is also rich in Vitamin B1, Vitamin B6, and pantothenic acid, which can relieve mental tension. Eating more bok choy before exams helps maintain a calm state of mind. Bok choy also contains anti-allergy vitamins that help alleviate urticaria.
Bok Choy and Meatball Soup