Are you still taking calcium tablets to supplement calcium? These foods are the "calcium supplement experts"

Did you know that some inconspicuous ingredients in life may provide more calcium than milk? You will be missing out if you don’t eat these hidden “nutrition kings”. See if you have them on your table.

What food contains more calcium than milk?

When it comes to dietary calcium supplementation, many people's first reaction is to drink more milk. Milk does contain a lot of calcium and is easy to absorb, usually containing about 100 mg of calcium per 100 grams. But in fact, the calcium content of many foods is higher than that of milk, so you may as well eat more of them.

Sesame

From the perspective of the food composition table, the calcium content of black sesame can reach about 8 times that of milk, making it a "calcium supplement expert"!

Moreover, after being made into sesame paste, it is also more conducive to calcium absorption. It should be noted that neither sesame nor sesame paste should be eaten too much, about 5 to 10 grams a day is enough, especially sesame paste.

Edamame

Edamame is actually soybeans when they are young. Its nutritional value is much higher than that of ordinary vegetables. The protein content of edamame is similar to that of eggs. It is simply "meat grown from the ground."

The calcium content of edamame can reach 135 mg/100 g, which is slightly better than milk. In addition, the dietary fiber content of edamame is as high as 4.0%, making it the "champion" of dietary fiber among vegetables.

Moreover, edamame is rich in magnesium, phosphorus, iron, carotene and other substances, and has very high nutritional value. It should be noted that edamame must be cooked to avoid poisoning.

What food is richer in vitamin C than citrus fruits?

In daily life, people always supplement vitamin C from some sour fruits, such as tangerines, oranges, and lemons. The recommended daily intake of vitamin C is 100 mg. The vitamin C content of oranges is 33 mg/100 g, and the vitamin C content of lemons is 22 mg/100 g. In fact, there are many ingredients that have higher vitamin C content than citrus fruits.

Bell pepper

Colored pepper is a kind of sweet pepper, which comes in red, yellow, green, etc. Each colored pepper contains an average of 128 mg of vitamin C per 100 grams, which can be regarded as the "champion" of vitamin C among vegetables.

Alfalfa

Alfalfa, also known as grass head, has a vitamin C content of up to 102 mg/100 g, which is more than three times that of oranges! Its vitamin A content is comparable to that of carrots. At the same time, the rich alfalfa saponins can also help regulate blood lipids, making it very suitable for people with cardiovascular and cerebrovascular diseases such as high blood lipids.

It should be noted that since vitamin C is water-soluble, it is easily lost during the cooking process. Among various cooking methods, steaming, boiling, stir-frying and other methods have a higher vitamin C preservation rate.

In addition, adding acidic condiments such as vinegar and lemon juice can also increase the preservation rate of vitamin C. Of course, you don’t have to worry too much about it. Eating more can make up for the loss during cooking.

What food is better for the brain than walnuts?

"Eating walnuts nourishes the brain" is a popular saying among the people.

Modern nutritional research has also found that walnuts do have certain benefits for the brain - walnuts contain high levels of unsaturated fatty acids, including a high proportion of α-linolenic acid, which can be converted into DHA, an important substance that makes up the nerve membranes of the cerebral cortex.

In addition to walnuts, there are many other foods in life that have a good tonic effect on the brain.

Quail eggs: supplement lecithin

Lecithin is an indispensable substance in the formation of neurotransmitters in the human brain. Proper supplementation helps to enhance human memory and the brain's thinking and analytical abilities. The lecithin content in quail eggs is 3 to 4 times that of ordinary eggs, and the vitamin D content is also high.

Amaranth: Supplement folic acid

Folic acid is an essential factor for the synthesis of proteins and nucleic acids. It is also essential for the metabolism of long-chain fatty acids (such as DNA) in the brain. Therefore, proper folic acid supplementation helps to nourish the brain and prevent Alzheimer's disease . Folic acid is mainly found in dark vegetables, among which amaranth has the highest folic acid content of all vegetables, reaching 300 micrograms/100 grams.

It should be noted that the oxalic acid content in amaranth is relatively high, which is not conducive to the absorption of calcium. It is recommended to blanch it quickly in boiling water before proceeding to the next step of cooking.

Health Tips

Although food supplements are good, do not over-exaggerate the nutritional effects of certain foods. Balanced nutrition, a combination of eating and exercise, a regular work and rest schedule, and an optimistic attitude are the healthy ways to maintain health. Food does not have the effect of curing diseases, so do not rely too much on it. If you feel unwell, it is recommended to seek medical attention in time.