1. Condiment - sesame paste

After sesame seeds are ground into sesame paste, the digestibility is greatly improved. Eat a large spoonful of sesame paste (about 25 grams), which contains about 200 mg of calcium. Sesame sauce can be used to make cold dish sauces and mutton-shabu-shabu sauces, and is also used in noodles such as flower rolls, pancakes, and shabu-shabu.

2. Nuts - hazelnuts

Hazelnuts have the highest calcium content among various nuts. The calcium content of every 100 grams of fried hazelnuts is as high as 815 mg, which can satisfy the needs of adults. Daily calcium requirement. But nuts are generally high in energy, so a handful a day is enough.

3. Beans - kidney beans

Each 100 grams of skinned kidney beans contains 349 mg of calcium, nearly twice that of soybeans. Use spiced kidney beans and plum kidney beans as snacks or Appetizers are a good way to supplement calcium.

4. Fruits and vegetables - amaranth and rapeseed

Many green leafy vegetables are not inferior in calcium supplementation. Among them, the calcium content of amaranth and rapeseed exceeds that of the same weight. milk. In addition, vegetables contain a lot of mineral elements and vitamin K that help calcium absorption. The calcium absorption rate will be better if vegetables are blanched in boiling water and then cooked.

5. Fish - loach

Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach-roasted tofu combines two calcium-rich ingredients, loach and tofu, into one. It is definitely a calcium-supplementing dish.

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