Every 100g of milk contains the following nutrients: calories (54.00kcal), protein (3.00g), fat (3.20g), carbohydrate (3.4g), vitamin A (24.00g), calcium (104.00mg) and so on. It contains many minerals. Milk is the best source of calcium for human body, and the ratio of calcium to phosphorus is very suitable, which is beneficial to the absorption of calcium.

Step 2 eat soy products

Bean products are made from soybeans, adzuki beans, mung beans, peas and broad beans. Most bean products are tofu and its replicas made of soybean milk solidified noodles. The nutrition of bean products is mainly reflected in its rich protein content. Bean products contain essential amino acids similar to animal proteins.

3. Meat and eggs

Meat is almost the most popular food. The protein content of meat is between 10%-20%, and the protein of meat food is completely protein, which can provide various amino acids needed by human body and promote the absorption of calcium. The nutritional component of egg white is mainly protein, while the nutritional component of egg yolk is more than egg white, and inorganic salts such as calcium, phosphorus and iron are mostly concentrated in egg yolk.

4. Amaranth and rape in fruits and vegetables

The calcium supplement effect of many green leafy vegetables is not inferior, among which the calcium content of amaranth and rape exceeds that of milk with the same weight. In addition, vegetables contain a lot of mineral elements and vitamin K, which contributes to the absorption of calcium. Blanch vegetables with boiling water before cooking, and the absorption rate of calcium will be better.

5, loach in fish

Under the same weight, the calcium content of loach is nearly 6 times that of carp and 10 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium-supplementing dish.