Calcium-supplementing foods are here, don’t miss it

According to statistics, the daily calcium intake of adults in my country is less than half of the recommended amount of 800 mg. Calcium deficiency directly affects bone health and increases the risk of osteoporosis. We all know that milk is good for calcium supplementation, but we can't drink milk every day. However, people have overlooked that there are foods that contain more than 9 times the calcium content of milk. Let's see what they are.

Foods that contain more calcium than milk

One is stone snail. The calcium content of stone snail is as high as 2458 mg per 100 grams, which is 23 times that of milk. In addition, its protein content is as high as 12.8 grams per 100 grams, which is 1.6-1.7 times that of razor clams and flower clams; the fat content is as low as 0.7 grams; the energy is not high, at 90 kcal, which is only 60% of pork tenderloin.

The second is sesame paste. The calcium content of 100 grams of sesame paste is as high as 1,170 mg, which is 11 times that of milk. Although as a plant-based food source, the dietary fiber and oxalic acid in it will affect calcium absorption, fortunately, its calcium content is high enough. Moreover, although milk and snails do not contain dietary fiber and oxalic acid, it is impossible to drink only milk or eat only snails for every meal. As long as it is paired with plant-based foods, calcium will encounter dietary fiber and oxalic acid, so we don’t need to give up sesame paste just because it is rich in dietary fiber and oxalic acid.

Moreover, if the sesame paste you buy is uniformly yellow-brown, without brown spots, and has a smooth texture and no bitterness, it is most likely made from peeled sesame seeds. The crude fiber and oxalic acid content of peeled sesame paste are greatly reduced, about 1/9 and 1/17 of that of unpeeled sesame paste, so the impact on calcium absorption is not that great.

The third is snails. The calcium content of snails is 1030 mg per 100 grams, which is 10 times that of milk. It is also rich in antioxidant selenium, with a selenium content of up to 16.73 micrograms per 100 grams, which is 28% of the daily selenium requirement for adults. Like stone snails, it is high in protein and low in fat, but has lower energy than stone snails, containing only 60 kcal per 100 grams. It is eaten in the same way as stone snails, but is larger in size and tastes meatier; 1 jin of snails with shells costs only about 10 yuan, and can produce 130 grams of meat. If two people eat it, each person can supplement 670 mg of calcium, which is a very cost-effective way to supplement calcium.

Fourth, dried shrimp. The calcium content of dried shrimp is as high as 991 mg per 100 grams, which is 9.3 times that of milk, but the calcium absorption rate of dried shrimp is very low. This is because its calcium is mainly found in the shell, which is difficult to chew. In addition, most dried shrimps have a high sodium content. For example, some dried shrimps have a sodium content of up to 3860 mg per 100 grams. If you put a small handful (10 grams) in the soup, the amount of salt you ingest is as high as 1 gram. Some dried shrimps have a very low sodium content, as low as 1110 mg. If you eat 10 grams, the salt you ingest is only 0.275 grams.

The fifth is natural cheese. The Chinese Food Composition Table shows that the calcium content of natural cheese is as high as 799 mg per 100 g. Many natural cheeses on the market can reach a calcium content of about 1,000 mg, which is about 9.3 times the calcium content of milk. Eating a small piece (20 g) can ingest 200 mg of calcium.

Calcium-supplementing foods should also be eaten scientifically

Among the above calcium-supplementing ingredients, stone snails, field snails and cheese can be regarded as the first tier and are recommended to be eaten frequently.

Fresh stone snails are most delicious when stir-fried with spicy or soy sauce flavor. However, scrubbing, soaking, and cutting off the tails are very patient tests. Fresh stone snails are hard to buy in many places, so buy dried stone snail meat, soak it and make soup, or add a handful to soup noodles, which is both fresh and nutritious. To remove the fishy smell, add more ginger, basil, perilla, pepper and other spices.

The calcium absorption rate in sesame paste is slightly lower, so it can be used as a second-tier calcium supplement, but the energy is too high, so it is suitable as a substitute for cooking oil when mixing cold dishes.

The calcium absorption rate of dried shrimp is poor. If you like the deliciousness of dried shrimp and want to absorb a little more calcium without taking in too much salt, grind it into powder to replace salt. In addition, choose dried shrimp with a lower sodium content.

If you don’t like the taste of cheese, you can chop it into pieces and sprinkle it on the omelet. In addition to eggs and flour, you can also add some bananas, apples, and corn kernels to the omelet. The sweetness of these ingredients can dilute the bitterness of cheese, making eating cheese to supplement calcium easy and delicious.

In addition, milk, sugar-free yogurt, dried tofu, and tofu skin are also first-tier calcium supplements. It is best to drink 2 packets of pure milk, or 1 packet of pure milk, 1 box (100-130 grams) of sugar-free yogurt, and 50 grams of dried tofu or tofu skin every day.

In addition, the calcium content of green leafy vegetables such as amaranth, fennel, rapeseed, kale, Chinese cabbage, and water spinach is also higher than that of milk, but the dietary fiber and oxalic acid in them will also affect calcium absorption. In order to increase the calcium absorption rate, it is recommended to blanch them in boiling water for 1 minute to remove most of the oxalic acid before cooking. Eating some vegetables every day can also serve as the second tier of calcium supplements.

(The author is a director of the Capital Health Nutrition and Gourmet Society and a registered dietitian)