Everyone knows that calcium supplements from food are the most natural method. However, many dietary recommendations often overlook important requirements: calcium supplements must be easily available and inexpensive; the amount of food eaten each day should be large enough. It is harmless to eat more; the calcium in it can be effectively digested and absorbed; this kind of food must be easy to eat, and the taste is decent. Therefore, foods with high calcium content may not be the best source of calcium supplementation. The following 8 types of foods can be regarded as natural calcium tablets.
Fruits and vegetables: leeks and canola. Many green leafy dishes are not inferior to the effect of calcium supplementation. The calcium content of leeks and canola is higher than that of the same weight of milk. In addition, vegetables also contain a lot of mineral elements and vitamin K that help calcium absorption. When vegetables are boiled over and cooked again, the absorption rate of calcium will be higher.
Fish: muddy. The same weight, the mud content of calcium is 6 times that of carp, is about 10 times that of octopus. Mud burned tofu combines muddy and tofu, two kinds of calcium-rich ingredients, and it is definitely a calcium supplement.
Condiment: sesame paste. Eat a big spoonful of sesame (about 25 grams), which contains about 200 milligrams of calcium. Sesame paste can be used as a cold dish sauce and mutton seasoning sauce. It is also used in rolls, pancakes, fire and other noodles.
Cereals: Oats. Among various cereals, oats have the highest calcium content, which is 7.5 times greater than that of white rice. Although the calcium absorption rate in oats is not as good as calcium in milk, it is still beneficial for preventing calcium deficiency. If you mix oatmeal and black sesame into a delicious congee, you will have better calcium supplements.
Soy products: dried bean curd. After the dried bean curd is pressed and concentrated, the calcium content is outstanding in soy products. For example, the calcium content of Xiaoxianggan can be as high as 7 times that of water tofu. Using tofu to replace meat and vegetables will greatly increase the calcium content.
Nuts: Hazelnuts. Hazelnut has the highest calcium content in various nuts, and the calcium content per 100 grams of fried hazelnuts is as high as 815 mg, which can meet the daily calcium requirement of adults. However, the energy of nuts is generally high and it is not appropriate to eat more food.
Beans: kidney beans. Per 100 grams of skin kidney beans containing 349 mg of calcium, is nearly twice that of soybeans, with spiced kidney beans, plum beans as snacks or appetizers, after all, is a good calcium method.
Drinks: milk. Milk is a good source of calcium, drinking about 250 grams of milk can get about 275 milligrams of calcium, and easy to drink and absorb well.
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