Eight calcium-supplementing foods are better than calcium tablets

　　1. Fruits and vegetables—amaranth, rapeseed

　　Many green leafy vegetables are not inferior in calcium supplementation effect. Among them, the calcium content of amaranth and rapeseed exceeds the same weight of milk. In addition, vegetables contain a lot of mineral elements and vitamin K that help calcium absorption. The calcium absorption rate will be better if vegetables are blanched in boiling water and then cooked.

　　2. Fish—Loach

　　Under the same weight, the calcium content of loach is nearly 6 times that of carp and about 10 times that of hairtail. Loach-roasted tofu combines two calcium-rich ingredients, loach and tofu, into one. It is definitely a calcium-supplementing dish.

　　3. Condiment-Tahini

　　Eat a large spoonful of sesame paste (about 25 grams), which contains about 200 mg of calcium. Sesame sauce can be used to make cold dish sauces and mutton-shabu-shabu sauces, and is also used in noodles such as flower rolls, pancakes, and shabu-shabu.

　　4. Cereals—oats

　　Among various cereal grains, oats have the highest calcium content, which is 7.5 times that of white rice. Although the calcium in oats is not as absorbed as the calcium in milk, it is still beneficial in preventing calcium deficiency. If you cook oats and black sesame seeds together into delicious porridge, the calcium supplement effect will be better.

　　5. Soy products—dried tofu

　　The calcium content of dried tofu made by pressing and concentrating is outstanding among soy products. For example, the calcium content of dried tofu can be up to 7 times that of water tofu. Using dried tofu instead of meat in stir-fries will greatly increase the calcium content.

　　6. Nuts—hazelnuts

　　Hazelnuts have the highest calcium content among various nuts. The calcium content of every 100 grams of fried hazelnuts is as high as 815 mg, which can meet the daily calcium needs of adults. But nuts are generally high in energy, so a handful a day is enough.

　　7. Beans—kidney beans

　　Each 100 grams of skinned kidney beans contains 349 mg of calcium, which is nearly twice that of soybeans. Using spiced kidney beans and plum kidney beans as snacks or appetizers is a good way to supplement calcium.

　　8. Beverages—Milk

　　Milk is a good source of calcium. Drinking 250 grams of milk can get about 275 mg of calcium. It is easy to drink and well absorbed.