1, tofu. 4 ounces of tofu contains from 120 mg to 390 mg of calcium. For vegetarians, there are many benefits of replacing meat products with tofu for a rich source of calcium. The reason tofu is rich in calcium is related to its processing from soy milk to solidify the finished product.
2, soybeans. Each half cup of soybeans contains 100 milligrams of calcium. Soybeans can increase the protein in the diet, as well as omega-3 fatty acids, which help brain function, prevent cardiovascular disease. Tofu should not be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugates that block calcium absorption.
3, sesame seeds. An ounce of sesame seeds contains 280 mg of calcium, a small but large amount of calcium, an ounce of sesame seeds contain more than a quarter of the daily calcium needs. Choose unhulled sesame seeds, as the calcium is primarily found in the hull.
4. Spinach. Spinach can add up to 12 percent of your daily calcium needs. This leafy green vegetable is also one of the best sources of iron for building muscle and is rich in vitamins A and K, folate, potassium and zinc. Spinach must be blanched before serving and should not be eaten with soy products.
There is a wide variety of calcium supplements, and it is not easy to find what you want in these foods There is a wide variety of calcium supplements, and it is not easy to find what you want in these foods. The above introduces several kinds of food suitable for male calcium supplement, male friends can choose the appropriate cooking method according to their own taste. In addition to dietary calcium, usually need more sunshine, more exercise.