Calcium is an essential substance that our bodies cannot do without. Calcium deficiency can cause various discomforts and diseases, the most common being muscle cramps, pain, and osteoporosis. That's why many people try various methods to supplement calcium. We often see calcium supplements in the form of tablets that are consumed by the elderly to help replenish calcium. In addition to this, there are many calcium-rich foods in our daily lives that can help us supplement calcium and strengthen our bones.
1. Dried Shrimp
Dried shrimp is rich in calcium, with 991 milligrams of calcium per 100 grams, second only to sesame paste. Dried shrimp is nutritionally rich, containing more protein than fish, eggs, and milk combined. It also contains abundant minerals such as potassium, iodine, magnesium, and phosphorus, as well as components like vitamin A and theophylline. Its meat is soft and easy to digest, making it an excellent food for people who are weak or need post-illness recovery.
Additionally, dried shrimp is rich in magnesium, which plays an important role in regulating heart activity. It can protect the cardiovascular system by reducing cholesterol levels in the blood, preventing arteriosclerosis, and dilating coronary arteries, which is beneficial for preventing hypertension and myocardial infarction. Elderly people who eat dried shrimp regularly can prevent osteoporosis caused by calcium deficiency. Adding some dried shrimp to the meals of the elderly can improve appetite and enhance physical fitness.
2. Tofu
Tofu, which we commonly see, contains abundant calcium and is a well-known high-calcium food. In fact, tofu contains more calcium than milk, so eating tofu regularly can also supplement the body with calcium. Cooking tofu with fish enhances the effect, as fish contains vitamin D, which aids in calcium absorption.
3. Chinese Kale
Chinese kale is a commonly seen vegetable in our daily lives. It contains abundant calcium and vitamin K, so it is often recommended to eat more vegetables, which has a good effect on calcium supplementation. When cooking vegetables, adding a little vinegar helps the body absorb calcium.
4. Milk
Milk is highly nutritious, containing a variety of minerals in addition to the well-known calcium, such as phosphorus, iron, zinc, copper, manganese, and molybdenum. What's more, milk is the best source of calcium for the human body, and the calcium-phosphorus ratio is very appropriate, facilitating calcium absorption. Milk comes in many varieties, with at least 100 different types, and its main components include water, fat, phospholipids, proteins, lactose, and inorganic salts.
Among them, whole milk, also known as regular milk, has a protein content of about 3%, a fat content of about 3%, and a calcium content of about 120 milligrams per 100 milliliters. It also contains fat-soluble vitamins K, A, and E, making it the best dairy product for calcium supplementation. Whole milk contains 676 milligrams of calcium per 100 milliliters. Due to the convenience of consumption, milk becomes the preferred food for calcium supplementation.
5. Oats
Among various grains, oats have the highest calcium content, which is 7.5 times that of polished white rice. Although the calcium absorption rate in oats is lower than that in milk, it is still beneficial for preventing calcium deficiency. If oats are cooked into a delicious porridge with black sesame, the calcium supplementation effect is even better.
6. Animal Bones
Animal bones contain more than 80% calcium, but it is insoluble in water and difficult to absorb. Therefore, when making bone-based dishes, it is recommended to crush the bones beforehand and simmer them with vinegar over low heat. Remove the floating oil when eating and add some vegetables to make a delicious and fresh soup. Fish bones can also supplement calcium, but it is important to choose the appropriate cooking method. Dry-fried fish or braised fish can make the fish bones tender and facilitate the absorption of calcium, and they can be eaten directly.
In addition to the above substances, there are many other calcium-rich foods in our daily lives. Even if you don't like them, it is still necessary to supplement calcium appropriately for our body's needs, especially for picky eaters who are more prone to calcium deficiency.
