oat

Among all kinds of cereals, oat has the highest calcium content, which is 7.5 times as much as polished white rice. Although the calcium absorption rate in oats is not as good as that in milk, it is still beneficial to prevent calcium deficiency. If oats and black sesame are boiled together into delicious porridge, the calcium supplement effect is better.

kidney bean

Every100g kidney bean with skin contains 349 mg of calcium, which is nearly twice as much as that of soybean. It is a good way to supplement calcium by using spiced kidney bean and preserved plum kidney bean as snacks or appetizers.

Sesame sauce. After grinding sesame seeds into sesame paste, the digestibility is greatly improved. Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame paste can be used to make cold dish sauce and instant-boiled mutton sauce, and also used in pastry such as flower rolls, pancakes and fire.

Hazelnut

Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of fried hazelnut is as high as 815mg, which can meet the daily calcium demand of adults. However, the energy of nuts is generally high, and a small handful can be used every day.

milk

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, calcium in milk is more easily absorbed by human body, so milk should be used as 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.

Kelp and shrimp skin

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

Kelp cooked with meat or cooked in cold sauce is a 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.

loach

Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 0/0 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium supplement dish.

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.

tofu

Tofu is the best calcium supplement food among plant foods. Soybean itself contains a lot of calcium, and coagulant containing calcium should be added when tofu is solidified, so most people who don't drink milk will consciously eat more tofu. However, lactone tofu is not a good source of calcium, because it does not contain calcium coagulant, but uses gluconolactone as coagulant. At the same time, lactone tofu contains too much water, and the contents of protein and calcium are very low. In addition to lactone tofu, "Japanese tofu" can not be used for calcium supplementation.