Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: you should also have a choice when drinking milk in summer.

2, kelp and shrimp skin

Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.

Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.

Friendly reminder: people who are allergic to seafood should eat carefully.

3. Bean products

Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.

Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten. On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.

4. Animal bones

Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.

Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.

5. Vegetables

There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.

Friendly reminder: These green leafy vegetables can get 400 mg of calcium by eating 250 grams a day.

6, calcium drugs

The calcium supplement products on the market now are suitable for children, teenagers, pregnant women/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment.

Precautions for calcium supplementation: calcium supplementation should pay attention to the following points: ① Try to take calcium from the diet and eat more calcium-rich foods. ② For patients with diabetic osteopathy, besides actively treating diabetes, calcitonin and calcium can be combined to promote the formation of osteoblasts. ③ Old people and children with calcium deficiency should pay attention to increasing outdoor activities and getting more sunshine. ④ Pay attention to the supplement of protein and vitamin D to promote the absorption of calcium, but the dosage of calcium supplement should not be too large to prevent urinary calculi.

In addition, in fact, there are many ways to supplement calcium, and most people also need calcium supplementation. I hope it works for you!