1, milk
Half a catty of milk, containing calcium 300 mg, also contains a variety of amino acids, lactic acid, minerals and vitamins, to promote the digestion and absorption of calcium. And milk calcium in the human body easier to absorb, therefore, milk should be used as a daily calcium supplement the main food. Other dairy products such as yogurt, cheese, milk tablets, are good sources of calcium. Health tips: summer milk drinking also need to be selective
2, kelp and shrimp
Kelp and shrimp are high-calcium seafood, eat 25 grams a day, you can make up for the calcium 300 milligrams it. And they are also able to reduce blood lipids and prevent atherosclerosis.
Kelp and meat with boiled or cooked cold, are good food. Shrimp skin contains more calcium, 25 grams of shrimp skin contains 500 milligrams of calcium, so shrimp skin soup or stuffing is a good choice for daily calcium supplement.
A friendly reminder: easy to the seafood allergy people should be careful to eat yo.
3, soy products
Soybean is a high-protein food, calcium is also very high. 500 grams of soybean milk contains 120 mg of calcium, 150 grams of tofu contains up to 500 mg of calcium, other soybean products are also good for calcium.
Reminder: Soymilk needs to be boiled 7 times before it can be consumed. And tofu should not be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can be combined with calcium to generate calcium oxalate conjugate, thus preventing the body from the absorption of calcium, so the tofu and other soybean products should not be cooked with spinach. However, if soy products and meat with cooking, it will taste delicious, nutritious.
4, animal bones
Animal bones in more than 80% of calcium, but insoluble in water, difficult to absorb, so in the production of food can be cracked beforehand it, add vinegar with a slow cooking fire. When eating, remove the floating oil, put some green vegetables can be made into a delicious fresh soup.
A friendly reminder: fish bones can also be calcium, but pay attention to choose the right practice. Dry fried fish, stewed fish can make the fish bone soft, more convenient calcium absorption, and can be directly eaten.
5, vegetables
Vegetables also have many high calcium varieties. Snow peas 100 grams of calcium 230 mg; cabbage, rape, fennel, coriander, celery, etc. per 100 grams of calcium content is also about 150 mg.
A friendly reminder: these green leafy vegetables eat 250 grams a day can be supplemented with 400 milligrams of calcium.
Elderly calcium should pay attention to food matching, the above food is suitable for universal middle-aged and elderly people, but not necessarily suitable for everyone, some of the elderly may not adapt to some of these foods, which should be adjusted according to their own situation in a timely manner.