Milk is one of the best sources of calcium in human body, and the calcium in milk is easily absorbed by human body. A glass of milk every morning and evening is good for human health.

Milk and its products are one of the important sources of protein, calcium, phosphorus, vitamin A, vitamin D and vitamin B2 in the diet.

Fresh milk is a compound emulsion composed of water, fat, protein, lactose, minerals and vitamins. The moisture content accounts for 86%~90%, so its nutrient content is relatively low compared with other foods. The average specific gravity of milk is 1.032, which is related to the solid content in milk. The composition of milk is basically stable except fat content, so the specific gravity can be used as a simple index to evaluate the quality of fresh milk.

2. Cheese:

Cheese is delicious, rich in calcium and easy to eat. It is good news for friends who like sweets and cakes. It's delicious and can supplement calcium.

Cheese is a dairy product made by concentrated fermentation of milk. It basically excludes a lot of water in milk and retains the essence with high nutritional value, which is known as "gold" in dairy products. Every kilogram of cheese products is concentrated with 10 kg of milk, which is a super-brand nutrient such as protein, calcium and phosphorus needed by human body. The unique fermentation technology makes its nutrient absorption rate reach 96% ~ 98%.

Dairy products are the best choice for calcium-supplemented foods, while cheese is the dairy product with the most calcium, which is easily absorbed. As far as calcium content is concerned, 250 ml milk =200 ml yogurt =40 g cheese.

3. Sea cucumber:

As a kind of seafood, sea cucumber is rich in calcium and has high nutritional value. It is a good product for calcium supplementation and health care.

Sea cucumber is rich in essential macroelements and microelements, among which the contents of microelements such as iron and zinc are obviously higher than other elements. Iron and zinc are the most needed trace elements in human body, and iron is the main component of hemoglobin. Zinc is a component of more than 200 zinc-containing enzymes, which plays an important role in nucleic acid and protein metabolism, especially in the development of brain and intelligence.

4. Shrimp skin:

As seafood, the delicious nutrition of shrimp skin is loved by most people who like seafood.

Every 100g shrimp skin contains 39.3g protein, which is much higher than aquatic products such as Pseudosciaena crocea, Monopterus albus, prawn, hairtail and pomfret, and meat products such as beef, pork and chicken.

Another major feature of shrimp skin is that it is rich in mineral quantity and variety. Besides iodine, it is also rich in iron, calcium and phosphorus. The contents of calcium and phosphorus in shrimp skin per100g are 99 1 mg and 582 mg respectively. Therefore, shrimp skin element is called "calcium bank". Moreover, this calcium is easily absorbed by the human body. Families with children who need calcium supplement can cook shrimp skin into porridge for their children, which is a good way to supplement calcium.

5. Porphyra:

Porphyra, as the most common seafood, is nutritious, cheap and good, and is a common home-cooked dish on the table. Porphyra is also rich in calcium, which is one of the first choice products for food calcium supplement.

Porphyra is nutritious and delicious, and it is rich in protein, inorganic compounds, unsaturated fatty acids, vitamins and minerals, among which protein is as high as 25%~50%, which has broad prospects in the fields of food and medicine.

Porphyra polysaccharide and phycobiliprotein have anti-aging, anticoagulant and hypolipidemic effects.

Porphyra has a strong ability to absorb nitrogen, phosphorus and fix carbon, and its culture also plays an important role in the repair and improvement of eutrophication in shallow sea.

6. kelp:

Kelp is very rich in calcium, and is rich in various amino acids and trace elements needed by human body, which is a good food supplement.

Kelp is rich in laminarin. At present, there are three kinds of polysaccharides found: fucoidan, fucoidan and fucoidan starch. It also contains acidic polysaccharide, fucoidan, fucoidan, galacturonic acid, laminin, taurine, bifidus factor and other active ingredients.

Kelp is a kind of nutritious edible brown algae, which contains more than 60 kinds of nutrients. According to the determination, each 100g contains 8g of protein, 0. 1g of fat, 0.57mg of carotene, 0.09mg of VB 1.36mg of nicotinic acid 1.6mg of calcium1. Kelp is an ideal natural marine food with low calorie, moderate protein and rich mineral content.

7.mustard:

The calcium content of this vegetable is very high, about 300mg per 100g mustard, and it is easily absorbed by human body.

In addition, mustard is rich in vitamins A, B, C and D, and its specific effect is refreshing. Mustard contains a lot of ascorbic acid, which is a highly active reducing substance. It participates in the important redox process of the body, can increase the oxygen content in the brain, stimulate the brain to use oxygen, and has the functions of refreshing the brain and relieving fatigue.

8. Auricularia auricula:

Auricularia auricula is the top grade of lowering blood pressure, but its calcium supplement ability can not be ignored. The calcium content of Auricularia auricula is about 250 mg100g, which is easily absorbed by human body.

Auricularia auricula contains sugar, protein 10.6 g, fat 0.2 g, calories 306 jiao, amino acids, vitamins and minerals. Has the effects of invigorating qi, relieving hunger, improving intelligence, stopping bleeding and relieving pain, enriching blood and promoting blood circulation. Rich in polysaccharide colloid, it has good anti-skid effect and is an important health food for mine workers and textile workers. It also has certain anti-cancer and cardiovascular disease treatment functions.

9. Black beans:

Black beans are rich in calcium and delicious. Usually when cooking or porridge, you can put a handful of black beans, which are delicious and can supplement some trace elements needed by the human body.

The content of protein in black beans is as high as 36%-40%, which is twice that of meat, three times that of eggs and 12 times that of milk. Black beans contain 18 amino acids, especially 8 amino acids necessary for human body. Black beans also contain 19 kinds of oleic acid, its unsaturated fatty acid content reaches 80%, and its absorption rate reaches 95%. In addition to meeting the human body's demand for fat, it also has the function of lowering blood cholesterol.

Black beans basically contain no cholesterol, only phytosterol, which is not absorbed and utilized by human body, and has the function of inhibiting human body from absorbing cholesterol and reducing cholesterol content in blood. Therefore, eating black beans often can soften blood vessels, moisturize skin and delay aging. Especially patients with hypertension and heart disease.

The contents of zinc, copper, magnesium, molybdenum, selenium, fluorine and other trace elements in black beans are very high, which are very important for delaying human aging and reducing blood viscosity. The crude fiber content in black beans is as high as 4%. Eating black beans often can provide crude fiber in food, promote digestion and prevent constipation.

10, sesame paste:

Sesame paste is very common in life. The calcium content in sesame paste is higher than that in vegetables and beans, and the calcium content in sesame paste is per 1057 mg ... If people eat it regularly, it is of great benefit to bone development and teeth.

Sesame paste is rich in protein, amino acids, vitamins and minerals, and has high health care value.

The calcium content in sesame paste is much higher than that in vegetables and beans, so it is beneficial to the development of bones and teeth if eaten regularly (don't eat it with vegetables such as spinach, otherwise it will react with oxalic acid or soluble oxalate in vegetables to generate calcium oxalate precipitate, which will affect the absorption of calcium). The iron content of sesame paste is several times higher than that of pork liver and egg Huang Dou. Regular consumption not only has a positive effect on regulating anorexia, but also can correct and prevent iron deficiency anemia.

In addition, sesame paste is rich in lecithin, which can prevent hair from turning white or falling off prematurely; Sesame contains a lot of oil and has a good laxative effect; Eating sesame paste regularly can increase skin elasticity and make skin soft and healthy. It is recommended to eat 10 to 20g every day.

References:

Tencent News-Is mustard high in calcium? Counting the top ten calcium supplement products.