1. Milk and dairy products: cow, sheep, horse milk and its milk powder, cheese, yogurt, condensed milk and ice cream. 500 ml fresh milk can supplement 600 mg calcium.
2. Fish, shrimp, crab and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, dried shrimp skin, crab, kelp, laver, clam, sea cucumber and snail.
3. Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, pork floss, etc.
4. Beans and legumes: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.
5. Fruits and dried fruits: lemon, loquat, apple, black dates, preserved apricots, orange cakes, preserved peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, gorgon nuts, etc.
In addition, the preservation and storage of food can reduce the consumption of calcium. Don't stir the milk when it is heated, add more water when cooking, keep the time short, and don't break the vegetables too much. Spinach, water bamboo and leek all contain more oxalic acid, so it is advisable to soak them in hot water for a while to dissolve the oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate. Lactose can store more dietary calcium. Sorghum, buckwheat chips, oats, corn and other miscellaneous grains contain more calcium than rice and flour, so you should eat some miscellaneous grains properly at ordinary times. Products: soybean, edamame, lentil, broad bean, bean curd, dried bean curd (100g bean curd can be supplemented with 200mg calcium), bean curd skin, bean curd milk, etc.
From: Chun Qing Diet Therapy.