What vegetables and fruits to eat to supplement calcium? What are the vegetables and fruits that can

Pork bones are quite nutritious, since childhood, mothers have said to eat more pork ribs and bone marrow, enhance resistance and calcium supplementation, thousands of years of saying, it must be useful.

Eat fruits with dark peels, you can do anything, my sentence is more classic than other 100 sentences.

1. Green leafy vegetables.

The calcium content of many green leafy vegetables is around 100 mg 100 grams, which is comparable to the calcium content of milk, and green leafy vegetables are very rich in magnesium and potassium: magnesium itself is a trace component in bones and teeth, and it is conducive to improving the utilization rate of balanced calcium; Adequate potassium** is effective in reducing urinary calcium loss.

2. Radish. <>

Radish itself is rich in calcium, with a calcium content of 350 mg per 100 grams, and its calcium content is relatively high among calcium-containing vegetable varieties. And more than 90% of the calcium in radish is in the skin of the radish, so you must eat the radish with the skin.

3. Capsule. <>

Shepherd's cabbage is highly nutritious, high in vitamin C, carotenoids and various minerals, and it is worth mentioning that it has a higher calcium content than the same weight of milk. Shepherd's cabbage also has certain medicinal value, and traditional medicine believes that it can be used to assist dysentery, enteritis, gastric ulcers and other diseases.

4. Wakame.

Wakame contains a lot of zinc, iodine and calcium, and its calcium content is 10 times that of the "king of calcium supplementation" milk, and the zinc content is 3 times that of the "zinc supplementation expert" beef, which is extremely beneficial to children's bone and intellectual development.

5. Hawthorn. <>

The calcium content in hawthorn is 85mg, vitamin C is 89mg, and the content of iron, phosphorus, protein, fat, red pigment, pectin, etc. is also very much, especially the calcium content, every 1000g can reach 850mg of calcium, which is listed as the first list of calcium supplements for fruits.

Personally, I recommend eating more durian and mushrooms!

Milk and dairy products: cow, goat's milk and its milk powder, cheese, yogurt, condensed milk.

Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.

Seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp, crab, kelp, seaweed, clams, sea cucumbers, snails, etc.

Meat and poultry eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, pine eggs, pork floss, etc.

Vegetables: celery, rape, carrots, radish tassels, sesame, coriander, snow mushrooms, black fungus, mushrooms, etc.

Fruits and dried fruits: lemons, loquats, apples, black dates, dried apricots, orange cakes, dried peaches, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

There are many foods in our daily life that contain calcium, such as various dairy products, milk, cheese, as well as tofu, soy milk, thousand zhang, etc. in soy products, shrimp skin, fish, fresh fruits and vegetables, and a little vinegar in bone broth.

Hawthorn is rich in vitamin C, a variety of essential amino acids and a variety of organic acids, iron and calcium content is the highest among all kinds of fruits, and also contains flavonoids.

Every 100 grams of hawthorn fruit contains 85 mg of calcium, 89 mg of vitamin C, and is also rich in iron, phosphorus, protein, fat, red pigment, pectin, etc. In particular, hawthorn has a high calcium content, with a calcium content of 850 mg per kilogramIt is among the best fresh fruits, and is most suitable for the calcium needs of children and pregnant women.

It also has significant curative effects on more than 10 diseases such as hypertension, coronary heart disease, and diabetes.

Vegetables: celery, carrots, sesame,

Fruits and dried fruits: lemons, loquats.

Fat cabbage, but now it is not allowed to sell this dish, you can eat some dried tofu, seaweed, black fungus. Fruits are generally low in content and contain acids, which affect calcium absorption.

As early as in the ancient Chinese medicine masterpiece "The Yellow Emperor's Neijing", there is a discussion of "five dishes for the full", believing that eating more vegetables can make the body stronger. Such as cabbage, radish, lettuce, celery, onion, garlic, carrots, beans and their products, they are not only rich in vitamins and fiber, but also contain calcium, phosphorus, iron and other minerals. The various nutrients in vegetables, including calcium, are most easily digested and absorbed by the body.

Some nutritionists suggest that vegetables are a good way to supplement and preserve bones.

Not so long ago, Swiss researchers confirmed this view through animal experiments. They first remove the ovaries of the female mice, because removing the ovaries means that the body can no longer produce estrogen, and the lack of estrogen will cause a large amount of calcium loss in the bones, which will inevitably lead to osteoporosis. After feeding the females onions, they unexpectedly found that the loss of minerals (calcium, etc.) in their bodies decreased, and the more onions they fed, the less minerals were lost, and osteoporosis became less common.

Nowadays, the elderly, especially elderly women, suffer from osteoporosis more, it is recommended that these people should eat as many vegetables as possible while taking high-quality calcium supplements, and combine dietary supplements with medicinal supplements, and the calcium supplementation effect is definitely much better than simply taking a certain calcium supplement.

From the perspective of the bones of mammals, all herbivores such as cows, horses, camels, bison, rhinoceros, hippos, elephants, etc., not only have thick, hard and strong bones, but also their strength is often better than that of ordinary carnivores. Elephants, in particular, are far more powerful than tigers, leopards, lions, bears and other ferocious carnivores. This is because the above-mentioned herbivores often have to eat a large amount of grass or leaves, and the grass or leaves are rich in vitamins and calcium, phosphorus, iron and other minerals, and can be digested and absorbed by them, so their bodies grow huge and their bones grow thick and strong.

The nutrients contained in grasses or leaves are similar to those of vegetables, which proves that people who eat more vegetables regularly are very beneficial for calcium supplementation and overall health. Nowadays, some children or teenagers are often picky eaters or picky eaters, only like to eat sausages, ham, roast chicken, grilled fish and other high-fat or high-protein foods, but rarely or even no vegetables, often resulting in calcium deficiency in the body, and then rely on health supplements to supplement calcium, which is really undesirable.

It should also be pointed out here that some vegetables, such as spinach, contain more oxalic acid, and it is best to blanch them with boiling water before eating them in order to remove oxalic acid. Other leafy vegetables containing more oxalic acid, such as amaranth, should also be treated similarly to prevent the oxalic acid contained in it from combining with calcium in the human body to form calcium oxalate, which affects the body's absorption of calcium.

If you want to supplement calcium, you should aim for dairy products and soy products. For dairy products, I recommend: milk, milk powder, cheese, yogurt, condensed milk, and generally speaking, pure milk is good.

For soy products, it depends on personal preference, and it is recommended that soybeans, edamame, lentils, broad beans, tofu, etc. There are also a small amount of other foods, if you supplement calcium alone, the above is enough, and you should pay attention to the nutritional matching, don't just make other trace elements unbalanced just for calcium supplementation.

Hope mine is useful to you.

Milk, shrimp skin, bone broth, cheese, soy products, kelp, sesame, hawthorn, etc.

Foods for calcium supplementation are:

Milk and dairy products are the best for calcium, milk is not only rich in calcium, but also has a high absorption rate, which is a good calcium supplement. Foods with high calcium content and good absorption are the first to be milky.

Egg yolks and fish and shellfish are high in calcium, as are loaches, mussels, snails, and shrimp skins.

Plant-based foods include soy products and hard fruits (e.g. peanut kernels and walnuts).

Seafood such as shrimp skin, shrimp, kelp, seaweed, fish floss and meat floss made of bone.

The calcium content of vegetables such as enoki, radish, shiitake mushroom, and fungus is relatively high.

Animal bones such as pig bones, chicken bones and other calcium content is very high, but it is difficult to dissolve in water, so the folk usually use bone broth to feed babies, in fact, this does not get much calcium, unless the appropriate amount of vinegar is added when boiling bone broth, a small amount of calcium in the bones can be dissolved into the bone broth, so that there is some calcium supplementation.

Some foods such as plant foods and cereals contain too much phytic acid and oxalic acid, which will precipitate the calcium in the food and reduce the absorption of calcium.

Grains, livestock and poultry meats and fruits contain less calcium. The absorption rate of calcium in food in the body is relatively low, such as milk, which is the most digestible and absorbed, the absorption rate of calcium is only 50, and the absorption rate of other calcium-containing foods is even lower.

You can make small yellow croaker into crispy fish. The method is: heat the pot, put green onions and ginger in the pot to lay the bottom, put the small yellow croaker about 10 cm long on it, add an appropriate amount of vinegar and simmer it over slow heat, and even the fish head and fish bones are crispy.

In this way, the whole fish becomes an edible calcium agent.

Pressure cooker ravioli. You can try to make chicken and chicken bones as rotten and crispy as possible, and encourage the baby to chew and swallow the cartilage, which can also replenish calcium.

Fruits that supplement calcium are:

Navel orange. Citrus fruits are known for their vitamin C content, but the highest calcium in this family is navel oranges, one navel orange contains 60 mg of calcium, and 5 navel oranges contain as much calcium as a glass of milk.

Hawthorn. Pregnant women and children can eat some hawthorn after meals to effectively replenish the calcium needed by the body. Hawthorn has the highest calcium content among autumn fruits, with 52 mg of calcium per 100 grams of pulp. Pregnant women and children have a high need for calcium, and these two groups of people may wish to eat some hawthorn after meals.

Grapefruit is the fruit with the most calcium and vitamin content, 10 times more calcium than apples, pears and bananas, and 3 times more VC than lemon and orange juice.