1, milk: half a catty of milk, containing 300 mg of calcium, and also containing 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.
2. 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.
3, kelp and shrimp skin: kelp and shrimp skin are high-calcium seafood, eat 25 grams a day, you can supplement 300 mg 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.
Extended data:
Misunderstanding of calcium supplementation:
1, thinking that eating beef is good for bones.
Beef itself contains extremely low calcium-as does all meat. At the same time, meat contains a lot of acid-forming elements, mainly phosphorus, sulfur and chlorine. They make the blood tend to be acidic, and the human body has to neutralize acidic elements with calcium ions in food and bones, thus increasing the loss of calcium in the body and reducing the absorption of calcium.
I don't think eating vegetables has anything to do with bone health.
Vegetables not only contain a lot of potassium and magnesium, but also help to maintain acid-base balance and reduce calcium loss. Green leafy vegetables are mostly moderate sources of calcium, such as small rapeseed, Chinese cabbage, cabbage, celery and so on. , can not be ignored. Vitamin K in green leafy vegetables is the formation factor of osteocalcin, which is necessary for calcium deposition in bones.
References:
People's Daily Online-9 kinds of home-cooked dishes recommended by 6 kinds of natural calcium supplements.
References:
People's Network-Fitness Knowledge: 10 Misunderstanding of Dietary Calcium Supplement