A large part of the calcium deficiency is due to the loss of calcium in the body, ie improper diet. In order to do effective calcium supplementation or to minimize the loss of calcium, we need to understand the best calcium supplements.
The best calcium food:
1, drinks - milk
Milk is a good source of calcium, drink 250 grams (a bag) of milk, about 275 mg of calcium can be obtained, and easy to drink and absorb well.
2, fruits and vegetables - leeks, small canola
Many green leafy dishes are not inferior to the effect of calcium supplementation. The calcium content of leeks and canola is higher than that of the same weight of milk. In addition, vegetables contain a lot of mineral elements and vitamin K that help calcium absorption. When vegetables are boiled over and cooked again, the absorption rate of calcium will be better.
3, nuts - hazelnut
Hazelnut has the highest calcium content in various nuts, and the calcium content per 100 grams of fried hazelnuts is as high as 815 mg, which can meet the daily calcium requirement of adults. However, nut calories are generally high, a small one each day.
4, cereals - oats
Among various cereals, oats have the highest calcium content, which is 7.5 times greater than that of polished white rice. Although the calcium absorption rate in oats is not as good as calcium in milk, it is still beneficial for preventing calcium deficiency. If you mix oatmeal and black sesame into a delicious congee, you will have better calcium supplements.
5, beans - kidney beans
Per 100 grams of skin cowpea beans contain 349 mg of calcium, nearly twice as much as soya beans, cowpea can be made into appetizers, can also be made into snacks, after all, is a good way to calcium.
6, soy products - dried bean curd
After the dried bean curd is pressed and concentrated, the calcium content is outstanding in soy products. For example, the calcium content of Xiaoxianggan can be as much as 7 times that of water tofu. Using tofu to replace meat and vegetables will greatly increase the calcium content.
7. Condiments - sesame paste
In the best calcium supplement foods, sesame sauce can also be ranked, which is surprising to most people. After digesting sesame into sesame, the digestibility is greatly improved. Eat a big spoonful of sesame (about 25 grams), which contains about 200 milligrams of calcium. Sesame sauce can be used to make cold sauces, and also used in rolls, pancakes and other noodles.
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