calcium supplement is a very important element required by the human body, especially for children and the elderly. Calcium deficiency in children will affect growth and development, and calcium deficiency in the elderly is prone to osteoporosis. So what food can you eat to supplement calcium? Which foods have the highest calcium content? This article brings you ten recommendations for calcium supplements. Let's take a look at them.
Sesame paste, also known as sesame paste, is a food made by grinding fried sesame seeds. It has fragrance and can be used as seasoning. According to the color of sesame, it can be divided into white sesame paste and black sesame paste. Sesame paste contains a lot of calcium. Regular and appropriate consumption is beneficial to the development of bones and teeth; White sesame paste is better for eating, and black sesame paste is better for nourishing qi. Due to the high calorie and fat content of sesame paste, it is not suitable to eat more than 10 grams a day.
Shrimp skin
Shrimp skin is a kind of food material, which is mainly processed by hairy shrimp. Shrimp skin is rich in iron, calcium and phosphorus. Shrimp skin element is known as' calcium bank ', which is a better way for calcium deficiency. The contents of calcium and phosphorus per 100 grams of shrimp skin are 991 mg and 582 mg, and 39.3 g of protein per 100 grams of shrimp skin. The elderly often eat shrimp skin, which can prevent osteoporosis caused by calcium deficiency; Putting some shrimps in the meals of the elderly is good for improving appetite and physique. Note that spinach and shrimps cannot be eaten together. The rich calcium contained in shrimps will form calcium oxalate with oxalic acid in spinach, affecting the absorption of calcium by the human body.
milk
Milk is rich in minerals, calcium, phosphorus, iron, zinc, copper, manganese and molybdenum. Milk is rich in active calcium, which is one of the best calcium sources for human beings. 1 liter of fresh milk contains about 1250 mg of active calcium, ranking first among most foods, about 101 times that of rice, 75 times that of lean beef and 110 times that of lean pork. It not only has high content, but also lactose can promote the absorption of calcium by human intestinal wall, with an absorption rate of 98%, so as to regulate the metabolism of calcium in the body, Maintain serum calcium concentration and promote bone calcification.
cheese
Cheese is rich in protein, calcium, fat, phosphorus, vitamins and other nutrients. It is a pure natural food. 799 mg of calcium per 100 g of cheese. Cheese is one of the best calcium supplements for pregnant women, middle-aged and elderly people and young children with vigorous growth and development. A kind of cheese prepared for children, with more emphasis on taste and nutrition. Baguette stick cheese and growth cheese are rich in protein and calcium than ordinary milk and high calcium milk, which can provide sufficient nutrition. Because cheese is rich in protein, calcium, fat and many other nutrients, it is not easy to digest when you eat too much. It is not suitable for people with poor intestines and stomach, but it is suitable for people with poor physique. It is suggested that the elderly should eat less or not.
Black fungus
Black fungus contains 375 mg of calcium per 100 grams. The content of calcium is 30-70 times that of meat. Black fungus is known as the meat in the vegetable because it contains all kinds of perfect and rich nutrients. The protein, fat and sugar contained in Auricularia auricula are not only essential nutrients for human body, but also the material basis of beauty. After its carotene enters the human body, it is transformed into vitamin A, which can moisturize the skin and hair.
black soya bean
Black beans are rich in protein and easy to digest, which is of great significance to meet the needs of human body for protein. Every 100g of black beans contains 370mg of calcium. Minerals such as calcium and magnesium in black beans can also relieve the tension of visceral (except heart) smooth muscle, expand blood vessels and promote blood circulation, so as to alleviate hypertension. It can be said that black beans are bean products that patients with hypertension can eat more, and they often eat black beans, which can provide crude fiber in food and promote digestion, Prevent constipation.
Laver
Laver is rich in protein, iodine, phosphorus and calcium, and contains 330 mg of calcium per 100g of dry laver. Its protein, iron, phosphorus, calcium, riboflavin, carotene and other contents rank first among all kinds of vegetables, so laver is also known as the 'treasure house of nutrition'. Shrimp skin is rich in calcium. The compatibility of the two complement each other. It has a certain effect on iron deficiency anemia and osteoporosis.
sea cucumber
Sea cucumber is not only a precious food, but also a precious medicinal material. As famous as ginseng, bird's nest and shark's fin, it is one of the eight treasures in the world. Sea cucumber is tender and easy to digest. It can improve memory, delay gonadal aging, prevent arteriosclerosis and anti-tumor. Therefore, it is very suitable for the elderly, children and people with weak physique. Sea cucumber is rich in calcium. The calcium content per 100 mg sea cucumber is 285 mg.
Kelp
Kelp is a vegetable with high nutritional value and has certain medicinal value. Kelp is rich in iodine and other mineral elements, which is conducive to the synthesis of thyroxine. The combination of these two elements can not only beautify, but also delay aging. Kelp has low calorie content, medium protein content and rich minerals. It is found that kelp has many biological functions, such as reducing blood lipid, lowering blood sugar, regulating immunity, anticoagulant, anti-tumor, expelling lead, detoxifying and antioxidant.
leaf mustard
Each 100 grams of mustard contains 230 mg of calcium. Mustard contains a lot of ascorbic acid. It is a highly active reducing substance. It participates in the important redox process of the body. It can increase the oxygen content in the brain, stimulate the brain's utilization of oxygen, refresh the brain and relieve fatigue. Mustard can also brighten the eyes, benefit the diaphragm, broaden the intestines and defecate. Because mustard tissue is thick and hard, contains carotene and a large amount of edible cellulose, it can brighten the eyes and broaden the intestines and defecate. It can be used as a good food therapy for ophthalmic patients and prevent constipation, especially for the elderly and habitual secret people.
Other foods rich in calcium
Soybeans, soybeans, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, crucian carp, carp, silver carp, loach, shrimp, crab, snail, mutton, pig brain, chicken, egg, duck egg, quail egg, Songhua egg, celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, mushroom, lemon, loquat, apple, preserved apricot, orange cake, raisin Watermelon seeds, pumpkin seeds, peanuts, lotus seeds, etc.