What vegetables are best for calcium supplementation?

Calcium is very important for human health. Calcium is an important element to promote bone development and prevent osteoporosis. If you have symptoms such as lower back pain and soreness in your daily life, it is likely caused by calcium deficiency. If you want to supplement calcium, the best way is to get it from your diet. Many foods in our daily diet have a relatively high calcium content. For example, sesame paste and dried shrimps contain relatively high calcium.

What vegetables are best for calcium supplementation?

1. Sesame paste

Many people would not know this until they learn it. They would think that milk is the food richest in calcium. In fact, the food richest in calcium among daily foods is sesame paste. The calcium content in every 100 grams of sesame paste is 1057 mg.

Sesame paste is rich in protein, amino acids, and various vitamins and minerals, and has high health value; the calcium content in sesame paste is much higher than that in vegetables and beans, and regular consumption is beneficial to the development of bones and teeth (do not eat it with vegetables such as spinach, otherwise it will undergo a double decomposition reaction with oxalic acid or soluble oxalate in the vegetables to form calcium oxalate precipitate, affecting calcium absorption). The iron content of sesame paste is several times higher than that of pork liver and egg yolk. Regular consumption not only has a positive effect on adjusting partial eclipse and anorexia, but also can correct and prevent iron deficiency anemia.

2. Shrimp

Shrimp skin is rich in calcium. 100 grams of shrimp skin contains 991 mg of calcium, second only to sesame paste. Shrimp is rich in nutrients, containing several to dozens of times more protein than fish, eggs, and milk. It is also rich in minerals such as potassium, iodine, magnesium, phosphorus, and vitamin A, aminophylline and other ingredients. Its meat is soft and easy to digest, making it an excellent food for people who are weak or need recuperation after illness.

In addition, dried shrimps are rich in magnesium, which plays an important regulatory role in heart activity and can protect the cardiovascular system well. It can reduce the cholesterol content in the blood, prevent arteriosclerosis, and at the same time dilate the coronary arteries, which is beneficial for preventing hypertension and myocardial infarction; the elderly can often eat dried shrimps to prevent osteoporosis caused by calcium deficiency; putting some dried shrimps in the elderly’s meals is very good for improving appetite and strengthening physical fitness.

3. Milk

Milk is very nutritious and contains a wide variety of minerals. In addition to the calcium we are all familiar with, it also contains a lot of phosphorus, iron, zinc, copper, manganese and molybdenum. The most valuable thing is that milk is the best source of calcium for the human body, and the calcium-phosphorus ratio is very appropriate, which is conducive to calcium absorption. The types are complex, with at least 100 kinds, and the main components are water, fat, phospholipids, protein, lactose, inorganic salts, etc.

Among them, whole milk, which is the ordinary milk we commonly see, has a protein content of about 3%, a fat content of about 3%, a calcium content of about 120 mg/100 ml, and contains fat-soluble vitamins K, A, E, etc. It is the best milk for us to supplement calcium. 100 ml of whole milk contains 676 mg of calcium. Because milk is easy to consume, it becomes the preferred food for calcium supplementation.

4. Cheese

Dairy products are the best choice for calcium supplementation. Cheese is a dairy product that contains a lot of calcium, and this calcium is easily absorbed. The calcium content in every 100 grams of cheese is 659 mg, which is rich in calcium.

Cheese can enhance the body's ability to resist disease, promote metabolism, enhance vitality, protect eye health and keep skin healthy; the lactic acid bacteria and their metabolites in cheese have certain health benefits for the human body, are beneficial to maintaining the stability and balance of normal flora in the human intestine, and prevent constipation and diarrhea; cheese contains more fat and calories, but its cholesterol content is relatively low, which is also beneficial to cardiovascular health.

5. Mustard

In addition to common calcium supplements such as dairy products and shrimp skin, vegetables are also very high in calcium. The calcium content of mustard greens is 294 mg per 100 grams. In addition, mustard greens are rich in vitamin A, B vitamins, vitamin C and vitamin D. The specific effects include refreshing the mind. Mustard contains a large amount of ascorbic acid, which is a highly active reducing substance. It participates in the body's important redox process, can increase the oxygen content in the brain, stimulate the brain's utilization of oxygen, and has the effect of refreshing the mind and relieving fatigue.