Milk and dairy products: cattle, goat milk and its milk powder, cheese, yogurt, condensed milk.
Beans and bean products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.
Fish, shrimp, crab and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, dried shrimp skin, crab, kelp, laver, clam, sea cucumber and snail.
Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, dried meat floss, etc.
Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.
Fruits and dried fruits: lemon, loquat, apple, black date, preserved apricot, orange cake, peach, almond, hawthorn, raisin, walnut, watermelon seed, pumpkin seed, dried mulberry, peanut and lotus seed.
Food preservation and storage can reduce the consumption of calcium. When milk is heated, don't stir it, add more water and stir it for a short time, and the vegetables should not be too broken. Spinach, water bamboo and leek all contain more oxalic acid, so it is advisable to soak them in hot water for a while to dissolve the oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate. Lactose can store more dietary calcium. Sorghum, buckwheat chips, oats, corn and other miscellaneous grains contain more calcium than rice and flour, so you should eat some miscellaneous grains properly at ordinary times.
References:
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