To examine the nutritional value of food, we have to look at the absorption rate and utilization rate, rather than the nutrient content alone.

Black sesame seeds are indeed rich in calcium, each 100 grams of black sesame seeds contain 750 to 800 mg of calcium. But black sesame belongs to high-fiber food, dietary fiber content of up to 14%, then the high content of dietary fiber affects the body's nutritional absorption of it.

So we don't look at the black sesame seeds with high calcium content, but its absorption rate is not more than 10%. In addition, the fat content of sesame seeds more than 46%, eat more easy to get fat.

So in terms of food availability, try not to eat more than 15 grams of black sesame seeds per day. 15 grams of black sesame seeds can provide 108mg of calcium, absorbable calcium is about 10mg.

In the same vein, we can also use shrimp as an example. Shrimp skin has a calcium content of 991mg/100g, which seems like a great calcium supplement, right? But its absorption rate is very low, only about 3 to 7% or so.

Additionally, shrimp is very salty to eat, and contains high nitrite. So eating shrimp is calcium, but it is not ideal for calcium.

In contrast, the Chinese Nutrition Society recommended milk, milk calcium content of 108 to 120mg/100ml, its calcium absorption rate is as high as about 60%. This is because milk contains protein and vitamin D can help calcium absorption.

If the child is breastfed, the calcium content per 100ml of breast milk is only about 45 to 55mg, but its absorption rate is more than 95%. That's why it's recommended that mothers stick to breastfeeding for this very reason.

"I'm allergic to cow's milk, I want to eat black sesame seeds to supplement the calcium can not"?

Yes, you can, but the amount of calcium is not enough.

Breaking black sesame seeds with a wall-breaker or making sesame seed paste is also possible. Sesame seeds in the process of breaking dietary fiber is destroyed, then the absorption rate of calcium will be a little higher.

Sesame seed paste has a calcium content of about 1,000mg, the attraction rate can be increased to about 15%, but the fat content is still high, you need to eat sesame seed paste a small spoonful every day, that is, about 10 grams, which can provide about 150mg of calcium.

And normal adults need 800mg of calcium per day, the area of 150mg only accounted for less than 19%, obviously not enough. So you also need to supplement from other foods, such as river shrimp, dried tofu, seaweed and so on. If you can't, just take a calcium supplement.

Another reminder is that black sesame seeds contain calcium, but does not contain vitamin D. This is also one of the reasons why the absorption rate is not high. Vitamin D can promote calcium absorption, usually eat more fish, can also supplement cod liver oil, and have the conditions of more exercise in the sun, which can improve the effect of calcium supplementation.

As for the black sesame eating method is very simple, made into sesame paste, sesame cake, or with sesame sauce mixed noodles, mixed coleslaw, mixed with cold skin, are good choices. In short, if you want to improve the calcium absorption rate of black sesame seeds, it is best to break the sesame seeds before eating.