Milk and dairy products: cattle, goat milk and its milk powder, cheese, yogurt.

Beans and bean products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.

Seafood: crucian carp, carp, silver carp, loach, shrimp, shrimp, shrimp skin, crab, kelp, laver, clam, sea cucumber, snail, etc.

Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, dried meat floss, etc.

Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.

Fruits and dried fruits: lemon, loquat, apple, black dates, preserved apricots, peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, peanuts and lotus seeds. Shrimp skin, hairy crabs, vegetables, milk, soybeans, tender tofu, green beans, fried pumpkin seeds, pork floss, etc.

Recommended intake: China Nutrition Society recommends that the daily intake of calcium for children is 800~ 1200mg, for teenagers, 800mg for adults, 800mg for the elderly and 1500mg for pregnant women.

milk

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, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium.

Friendly reminder: For the general human body, a cup of milk (about 250mL) a day is enough to meet our calcium supplement needs, and fermented yogurt is more conducive to calcium absorption. At the same time, it should be noted that milk and some starchy foods can absorb calcium best.

Shrimp skin with kelp

Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.

Kelp cooked with meat or cooked with cold sauce is 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 eat carefully.

bean products

Soybean is a high protein food with 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 cooked 7 times before it can be eaten. On the other hand, tofu 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 bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.

Animal bones

Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.

Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.

vegetables

There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.

Friendly reminder: These green leafy vegetables can get 400 mg of calcium by eating 250 grams a day.

Calcium supplement drug

The calcium supplement products on the market now are suitable for children, teenagers, pregnant women/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.