1, half a catty of milk, contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, calcium in milk is more easily absorbed by human body, so milk should be used as the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: You should also have a choice when drinking milk in summer.

2, kelp and shrimp skin kelp and shrimp skin are high-calcium seafood, eat 25 grams a day, you can supplement calcium 300 mg. And they can also reduce blood lipids and prevent arteriosclerosis. Kelp cooked with meat or cooked in cold sauce is a good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin. Friendly reminder: people who are allergic to seafood should be careful to eat it.

3. Bean products Soybeans are high-protein foods and have high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation. Friendly reminder: Soymilk needs to be boiled for 7 times before it can be eaten. Tofu, on the other hand, should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so tofu and other bean products are not suitable for cooking with spinach. However, if bean products are cooked with meat, they will be delicious and nutritious.

4, animal bones More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so you can break it in advance when making food, add vinegar and cook it slowly with slow fire. When eating, remove the oil slick and add some vegetables to make a delicious soup. Friendly reminder: fishbone can also supplement calcium, but we should pay attention to choosing the right method. Dry fried fish and braised crispy fish can make fish bones soft, which is more convenient for calcium absorption and can be eaten directly.

5. There are also many varieties with high calcium in vegetables. Potherb mustard100g contains 230mg of calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery per100g is also around150mg. Friendly reminder: these green leafy vegetables can take 400 mg of calcium by eating 250 grams a day.

6. Calcium-supplementing drugs Nowadays, calcium-supplementing drugs on the market are suitable for children, adolescents, pregnant/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment. Friendly reminder: you need to strictly follow the doctor's advice when taking it, so as to avoid taking too much, which will have adverse effects on your body. Some multivitamins and calcium supplements, because vitamins themselves can have a synergistic effect with calcium, are more beneficial than simply supplementing calcium.