Oats

Among various cereal grains, oats have the highest calcium content, which is 7.5 times more than that of refined white rice. Although the calcium in oats is not as well absorbed as that in milk, it is still beneficial in preventing calcium deficiency. If you boil oats and black sesame seeds together into a delicious porridge, the calcium effect is even better.

The kidney beans

Each 100 grams of skinned kidney beans contain 349 milligrams of calcium, nearly twice as much as soybeans, with five spiced kidney beans, plum kidney beans as snacks or appetizers, is not a good way to replenish calcium.

Sesame seed paste. Digestibility is greatly improved when sesame seeds are ground into sesame paste. Eat a large spoonful of sesame paste (about 25 grams), which contains up to about 200 milligrams of calcium. Sesame paste can be used to make gazpacho sauces and shabu-shabu seasoning sauces, as well as in pasta dishes such as rolls, pancakes, and hibachi.

Hazelnuts

Hazelnuts have the highest calcium content among nuts, with up to 815 milligrams of calcium per 100 grams of fried hazelnuts, which is enough to meet the calcium needs of adults for a day. But nuts are generally high in energy, a small handful per day can be.

Milk

Half a catty of milk, containing 300 mg of calcium, but also contains a variety of amino acids, lactic acid, minerals and vitamins, to promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, therefore, milk should be used as the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese, milk tablets, are good sources of calcium. Health Tips: Milk consumption in the summer should also be selective.

Kelp and shrimp

Kelp and shrimp are high-calcium seafood, eat 25 grams a day, you can make up for the 300 mg of calcium it. And they can also reduce blood lipids, prevent arteriosclerosis.

Seaweed and meat with boiled or boiled and 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.

Mudfish

Under the same weight, the calcium content of mudfish is nearly six times that of carp and about 10 times that of scallop. Roasted tofu with loach combines two calcium-rich ingredients, loach and tofu, into a single dish, which is definitely a good calcium supplement.

Soybean products

Soybean is a high-protein food, calcium content is also very high. 500 grams of soybean milk contains 120 mg of calcium, 150 grams of tofu contains as much as 500 mg of calcium, other soybean products are also good for calcium.

Tofu

Tofu is the best plant food for calcium. Soybeans themselves contain a lot of calcium, coagulation of tofu with calcium-containing coagulants, so most people who do not drink milk will consciously eat more tofu. However, lactone tofu is not a good source of calcium because there is no calcium coagulant added to it; instead, lactone gluconate is used as the coagulant. Meanwhile, lactone tofu is too watery and low in protein and calcium. In addition to lactone tofu, "Japanese tofu" should not be used as a calcium supplement.

Animal bones

More than 80 percent of animal bones are calcium, but it is insoluble in water and difficult to absorb, so it can be cracked before making it into food, add vinegar and cook it slowly over moderate heat. When eating, remove the floating oil, put some green vegetables can be made into a delicious fresh soup.

Vegetables

There are also many varieties of vegetables that are high in calcium. Potherb mustard 100 grams of calcium 230 milligrams; cabbage, rape, fennel, coriander, celery, etc. per 100 grams of calcium content is also about 150 milligrams.