For middle-aged women, drinking milk, eating calcium-containing food and supplementing vitamin D are all good ways to supplement calcium. Most women have menopause between 45 and 55 years old, and enter menopause after menopause. During and after menopause, due to the atrophy of ovarian function, the secretion of estrogen is reduced, and the function of absorbing calcium is greatly reduced. Therefore, the problem of calcium supplementation for middle-aged women should be paid attention to.

In the daily diet, which foods have high calcium content?

I. Dairy products and dairy products

It is a simple and convenient method to supplement calcium through dairy products. The calcium content in 100 ml of milk is about 80- 100 mg, so it is impossible for ordinary people to drink 400-600 ml only by relying on milk to supplement calcium.

Second, fish

There are hairtail, clove fish, anchovy and sardine with high calcium content in fish, and the calcium content is about 500 mg/100g.

Third, vegetables

Vegetables with high calcium content include pepper, okra, Chinese cabbage, rape, Chinese kale, spinach, alfalfa, etc., and contain calcium 100 mg/ 100 g. (But vegetables contain more oxalic acid and phytic acid. When cooking, it is best to blanch and cook again, which can destroy most of the oxalic acid and phytic acid. )

Fourth, soy products

The calcium content of beans is high, and the calcium content of100g tofu is greater than100mg, and the calcium content of100g tofu skin and dried tofu is greater than 300 mg. Soybeans, black beans, green beans and small beans all contain a lot of calcium, but they are often neglected. They can cook a delicious meal every day, which is a delicious food and the main source of calcium.

5. Nuts and dried fruits

Walnut, almond, pistachio, sunflower, 100g contains calcium 100-200 mg, and peanut is 79 mg. Hazelnut contains more than 800 mg of calcium, which is a good calcium source.

The above five main foods are all screened varieties with high calcium content. As long as they are reasonably matched every day, it is still not difficult to supplement 400-600 mg of calcium.