Everyone knows that supplementing calcium from food is the most natural way. However, many dietary recommendations often ignore some important requirements: first, calcium-supplemented foods must be easy to buy and inexpensive; Secondly, the amount of this food eaten every day should be large enough, and eating more is harmless; Third, the calcium in it can be effectively digested and absorbed; Finally, this kind of food must be convenient to eat and have a decent taste. Therefore, foods with high calcium content may not be the best source of calcium supplementation. So, which foods can meet these "demanding" requirements and become the champion of calcium supplementation in similar foods? Cereal-oats. 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. Beans-kidney beans. 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. Bean products-dried tofu. After pressing and concentrating, the calcium content of dried bean curd is outstanding among bean products. For example, the calcium content of dried fragrant bean curd can be as high as 7 times that of tofu. Using dried bean curd instead of meat cooking will greatly increase the calcium content. Fruits and vegetables-amaranth, rape. Many green leafy vegetables are not inferior in calcium supplement effect, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K which contribute to calcium absorption. When vegetables are boiled in boiling water and then cooked, the calcium absorption rate will be better. Nuts-hazelnuts. 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. Fish-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. Beverage-milk. Milk is a good source of calcium. Drinking 250 grams (a bag) of milk can get about 275 milligrams of calcium, which is convenient to drink and well absorbed. Seasoning-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.