Calcium is vital to the human body. Calcium deficiency can manifest as rickets in children, osteomalacia in adults, and osteoporosis in the elderly. Therefore, reasonable calcium supplementation is crucial to human health.

The recommended daily intake of calcium for adults is, on average, 700 to 800 mg for men and 600 to 650 mg for women. The tolerable maximum daily intake of calcium is 2300mg.

High calcium refers to the calcium content per 100 grams of food (solid): 240 mg; or 100 ml of food (liquid): 120 mg. ?The following is a detailed list of calcium-rich foods for reference and study.

Milk and dairy products

Milk and dairy products mainly include cow and goat milk and their milk powder, cheese, yogurt, condensed milk, etc. Among them, 100 grams of cheese contains more than 600 mg of calcium, 100 grams of milk contains 110 mg of calcium, 100 grams of yogurt contains 120 mg of calcium, and 100 grams of fatty milk powder contains more than 600 mg of calcium.

Fish and shellfish

Fish and shellfish mainly include crucian carp, carp, silver carp, loach, shrimp, shrimp, shrimp skin, crab, kelp, seaweed, clams, sea cucumbers, snails, etc. Kelp and dried shrimps are common high-calcium seafood. Every 10 grams of dried shrimp contains more than 700 mg of calcium, and every 10 grams of dried small fish contains more than 200 mg of calcium.

Beans and bean products

Beans and bean products mainly include black beans, soybeans, edamame, lentils, broad beans, dried tofu, tofu skin, tofu, etc. Every 100g of dried tofu contains more than 300mg of calcium, every 100g of tofu skin contains more than 300mg of calcium, every 100g of black beans contains 224mg of calcium, and every 100g of soybeans contains 190mg of calcium.

Vegetables

Vegetables mainly include Shanghai greens, shepherd's purse, kelp, mustard, rape, amaranth, kale, cabbage, Chinese cabbage, chrysanthemum, lettuce, lettuce, spinach Orchids, spinach, sesame seeds, black fungus, mushrooms, etc. Every 100g of Shanghai green contains more than 800mg of calcium, every 100g of shepherd's purse contains more than 250mg of calcium, every 100g of kelp contains more than 200mg of calcium, every 100g of mustard greens contains more than 200mg of calcium, every 100g of black fungus contains more than 240mg of calcium, every 10g Sesame seeds contain 120 mg of calcium.

Meat

Meat mainly includes steak, pig head, sheep head, tripe, lamb tripe, pig trotters, etc. Each 100 pieces of steak contains more than 180 mg of calcium, each 100 pieces of pig head meat contains more than 90 mg of calcium, and each 100 pieces of tripe contains more than 40 mg of calcium.

Fruits and dried fruits

Fruits and dried fruits mainly include wild dates, almonds, sunflower seeds, prunes, lemons, pine nuts, figs, red dates, kumquats, persimmons, raisins, etc. Among them, every 100 grams of jujube contains more than 400 mg of calcium, every 100 grams of almonds contains more than 200 mg of calcium, every 100 grams of sunflower seeds contains more than 100 mg of calcium, every 100 grams of lemons contains more than 100 mg of calcium, and every 100 grams of red dates contains more than 60 mg of calcium.

Other types

Vitamin D plays an indispensable role in improving the utilization rate of calcium. Therefore, it is recommended to take calcium and vitamin D together. Foods rich in vitamin D include salmon, Saury, sardines, dried mushrooms, etc.