1. Milk

Half a pound of milk contains 300 mg of calcium. It also contains a variety of amino acids, lactic acid, minerals and vitamins, which promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb. Therefore, 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 tips: You also need to choose when drinking milk in summer

2. Kelp and dried shrimps

Kelp and dried shrimps are high-calcium seafood. Eat 25 grams of dried shrimps a day. Gram, you can supplement 300 mg of calcium. And they can also lower blood lipids and prevent arteriosclerosis.

It is a good delicacy to cook kelp and meat together or to eat them cold. The calcium content in dried shrimps is higher, with 25 grams of dried shrimps containing 500 mg of calcium. Therefore, using dried shrimps to make soup or stuffing is a good choice for daily calcium supplementation.

Friendly reminder: People who are prone to allergies to seafood should eat with caution.

3. Soy products

Soybeans are high-protein foods and are also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains 500 mg of calcium. Other soy products are also good calcium supplements.

Friendly reminder: Soy milk needs to be boiled 7 times before it can be eaten. Tofu cannot be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugates, which hinders the body's absorption of calcium. Therefore, tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will be delicious and nutritious.

4. Animal bones

More than 80% of animal bones are calcium, but they are insoluble in water and difficult to absorb. Therefore, when making food, you can crush them in advance and add vinegar. Then simmer over low heat. When eating, remove the floating oil and add some green vegetables to make a delicious soup.

Friendly reminder: Fish bones can also supplement calcium, but you must pay attention to choosing the appropriate method. Dry-fried fish and braised fish can soften the fish bones, making it easier to absorb calcium, and can be eaten directly.

5. Vegetables

There are also many high-calcium varieties in vegetables. 100 grams of potherb mustard contains 230 mg of calcium; Chinese cabbage, rapeseed, fennel, coriander, celery, etc. also contain about 150 mg of calcium per 100 grams.

Friendly reminder: Eating 250 grams of these green leafy vegetables every day can supplement 400 mg of calcium.

6. Calcium supplementation drugs

The calcium supplementation drugs on the market today are suitable for children, teenagers, pregnant/lactating women, the elderly, and even those who cannot meet their calcium needs through food intake. It is suitable for white-collar women who have stressful work, high pressure and irregular life. Its advantage is that it is simple to operate and easy to control the amount of supplementation.

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

1. Small yellow croaker can be made into crispy fish. The method is: heat the pot, put green onions and ginger on the bottom of the pot, place small yellow croaker steaks about 10 cm long on top, add an appropriate amount of vinegar and stew over slow heat until the fish heads and fish bones become crispy. In this way, the entire fish becomes an edible calcium supplement.

2. Pressure cooker chicken. You can make chicken and chicken bones as crispy and crispy as possible, and encourage your baby to chew the cartilage and swallow it, which can also supplement calcium.