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.
2. Fish loach
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.
3, seasoning-sesame sauce
Eat a tablespoon of sesame paste (about 25g), which contains about 200mg of calcium. Sesame sauce can be used to make cold dish sauce, instant-boiled mutton sauce, and can also be used in cakes such as flower rolls, pancakes and fire.
4. cereal-oats
Among all kinds of cereals, oat has the highest calcium content, which is 7.5 times that of polished rice. Although the calcium absorption rate in oats is not as good as that in milk, it is good for preventing calcium deficiency. If oats and black sesame are cooked together into delicious porridge, the calcium supplement effect is better.
5, bean products-dried tofu
After squeezing and concentrating, the calcium content of dried bean curd is outstanding in bean products. For example, the calcium content of dried incense can be as high as 7 times that of tofu. Cooking with dried bean curd instead of meat will greatly increase the calcium content.
6.nuts-hazelnuts
Hazelnut has the highest calcium content among all kinds of nuts, and the calcium content per100g of roasted hazelnut is as high as 8 15 mg, which can meet the daily calcium demand of adults. But the energy of nuts is generally high, and a small handful is enough every day.
7, beans-kidney beans
Every100g of kidney bean with skin contains 349 mg of calcium, which is nearly twice that of soybean. It is a good way to supplement calcium by using spiced kidney beans and plum kidney beans as snacks or appetizers.
People's Network-Do you lack calcium? Four foods have the best calcium supplement effect.