what foods contain calcium?

1. Milk

Half a catty of milk contains 3 mg of calcium, and also contains various 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 choose milk in summer

2. Kelp and shrimp skin < P > Kelp and shrimp skin are high-calcium seafood, and you can get 3 mg of calcium if you eat 25 grams a day. And they can also reduce blood lipids and prevent arteriosclerosis.

kelp cooked with meat or cooked with cold sauce are all good foods. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 5 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.

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

3. Bean products

Soybean is a high-protein food with high calcium content. 5 grams of soybean milk contains 12 mg of calcium, and 15 grams of tofu contains as much as 5 mg of calcium. Other bean products are also good products for calcium supplementation.

Friendly reminder: Soymilk needs to be boiled for 7 times before it can be eaten. Tofu, on the other hand, 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 tofu and other bean products are not suitable for cooking with spinach. However, if bean products are cooked with meat, they will be delicious and nutritious.

4, animal bones

More than 8% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so you can break it in advance when making food, add vinegar and cook it slowly with slow fire. When eating, remove the oil slick and add some vegetables to make a delicious soup.

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

5. Vegetables

There are also many varieties with high calcium in vegetables. 1g of potherb mustard contains 23mg of calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery is also about 15 mg per 1 g.

Friendly reminder: These green leafy vegetables can be supplemented with 4 mg of calcium by eating 25 g every day.

6. Calcium-supplementing drugs

Calcium-supplementing drugs on the market today are suitable for children, teenagers, pregnant/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.

Friendly reminder: You need to strictly follow the doctor's advice when taking it, so as to avoid taking too much, which will have adverse effects on your health. Some multivitamins and calcium supplements, because vitamins themselves can have a synergistic effect with calcium, are more beneficial than simply supplementing calcium.

It is better to supplement calcium with food

It is very important to supplement calcium for your baby, which is a topic that many parents are concerned about. There are many kinds of calcium agents in the market. Although some advertisements claim that their absorption rate is high, the actual effect is far from the expected value. Some doctors argue that it is better to supplement calcium with food.

Scientific cooking of food can increase calcium intake. Here are some cooking methods of calcium-rich foods:

1. Small yellow croaker can be made into crispy fish. The practice is: heat the pot, put the onion and ginger in the pot, put the small yellow croaker about 1 cm long on it, add some vinegar and stew it with slow fire, even the fish head and fishbone become crisp. In this way, the whole fish has become an edible calcium agent.

2. stew chicken in a pressure cooker. You can make chicken and chicken bones as rotten and crisp as possible, encourage your baby to chew up cartilage and swallow it, and also supplement calcium.

Of course, the above two foods are not suitable for babies before the age of 2. After the age of 2 and a half, most babies have grown 2 deciduous teeth. Only when they have chewing ability can they give them this kind of food, otherwise they will not be easy to digest and absorb.

you can also make big bone soup. Wash the bought big bone, crack it or break it, put it in the pot with cold water, add the bone, boil it, skim off the floating foam, add onion, ginger and cooking wine, and stew it with low fire for a long time. Let the baby drink soup and eat bone marrow. This is a very good calcium supplement food, suitable for babies of all ages. The soup can also be added to other baby foods for mixed feeding. For example, noodles with bone soup, steamed egg soup and so on. Shrimp skin and tofu are high in calcium and should be given to babies often.

In addition, weaned babies should also ensure that they consume at least 25 ml of milk every day to increase their calcium intake.

Many people think that calcium can be supplemented through diet, but in fact, many casual and incorrect dietary behaviors will make you lose a lot of calcium in your daily diet.

more phosphorus loses calcium: the imbalance of calcium and phosphorus ratio is the culprit leading to calcium deficiency. Under normal circumstances, the ratio of calcium to phosphorus in the human body is 2: 1. However, in real life, people eat too many foods containing phosphorus, such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver and French fries, so that the ratio of calcium to phosphorus is as high as 1: 1 ~ 2. In this way, too much phosphorus in the diet will "drive" calcium out of the body.

People regret after eating calcium instead of magnesium: when people supplement calcium, they only pay attention to vitamin D, but they often don't know to supplement magnesium. Calcium and magnesium are like twin brothers, always appearing in pairs, and when the ratio of calcium to magnesium is 2∶1, it is the most beneficial to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium. Foods containing more magnesium are nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), cereals (especially rye, millet and barley) and seafood (tuna, mackerel, shrimp and lobster).

big fish and big meat "eat" calcium: high-protein diet is the cause of osteoporosis.