What foods to eat if you are calcium deficient

In addition to the secondary physical characteristics of adolescent children, their height will also grow rapidly, so parents should give their children plenty of calcium supplements at this time to prevent them from experiencing leg pain due to calcium deficiency. In addition to the calcium tablets that we usually take, we also need to adjust our diet. In addition to calcium-supplementing soups, nuts, soybeans, tofu, etc. are all very good ingredients for calcium supplementation and can be added to our daily diet.

1. Soybeans (cooked) Each half cup of cooked soybeans contains 100 mg of calcium. Soybeans add protein to your diet, as well as omega-3 fatty acids (which aid brain function, reduce inflammation, and may protect against cardiovascular disease). Nutritional combination: When consuming soybean products, you should pay attention to pairing them with foods rich in methionine, such as rice, noodles and other cereals and eggs such as chicken, duck, pigeon and quail, which can increase the utilization rate of soybean protein. The nutritional value of eggs and beans when eaten together is comparable to that of meat protein.

2 Nuts 1 ounce of nuts contains 80 mg of calcium. Nuts are one of the most suitable foods recommended by experts for consumption in winter. This hard fruit contains monounsaturated fatty acids, which can prevent heart disease and improve bone health because it can provide you with 8% of the daily calcium you need. Nutrition tips: Various nuts, such as hazelnuts, walnuts, almonds, cashews, etc., are suitable as snacks between meals. They are rich in vitamin E, various minerals and dietary fiber. Studies have shown that when consumed appropriately, they can also reduce the risk of cardiovascular disease. Note: You should only eat one tablespoon a day, otherwise you will easily gain weight. They are not suitable to be eaten after dinner, but are more suitable to be eaten in the morning when the appetite is insufficient.

3 Tofu (regular white tofu) 4 ounces of regular white tofu contains 120-390 mg of calcium. The rich calcium content in tofu has a lot to do with the processing process of solidifying soy milk into the finished product. Best combination: 1. Tofu + fish complement each other's strengths and weaknesses. The protein contained in tofu lacks methionine and lysine, and fish lacks phenylalanine. Eating tofu and fish together will have a more reasonable protein composition and higher nutritional value. 2. Tofu + kelp to avoid iodine deficiency. The saponin component in tofu has the benefit of promoting fat metabolism and preventing arteriosclerosis, but it can easily cause iodine deficiency in the body. Eating it with kelp can avoid this problem. 3. Tofu + radish to avoid indigestion. Tofu is rich in plant protein, but eating too much can cause indigestion. Radish helps digestion, and eating it with radish can eliminate this disadvantage.

4 Spinach (cooked) Every half cup of cooked spinach contains 120 mg of calcium. This leafy green is also one of the best sources of muscle-building iron and is rich in vitamins A and K, folate, potassium, and zinc. Notes: 1. Spinach can be stir-fried, mixed, roasted, made into soup and used as an ingredient, such as "ginger spinach", "dried shrimp spinach", etc. 2. Many people like to eat spinach. Spinach contains oxalic acid, especially the round-leaf variety. After eating, it affects the body's absorption of calcium. Therefore, when eating this kind of spinach, it is advisable to cook it first to remove the vegetable water to reduce the oxalic acid content. 3. Raw spinach should not be cooked with tofu as it will hinder digestion and affect the therapeutic effect. It can be cooked with tofu after blanching it in boiling water.

5 Figs (dried, uncooked) Each half cup of uncooked figs contains 150 mg of calcium. In addition to providing 15 percent of the recommended daily value of calcium, each serving of figs also provides more than 7 grams of fiber. Nutrition Tips: Ingredients for fig porridge: 30 grams of figs, 50 grams of polished rice, and appropriate amount of rock sugar. Preparation method: Wash the japonica rice and cook it into porridge. When it is 80% cooked, add the peeled figs and cook until the porridge is done. Then add rock sugar. Efficacy: Figs are sweet and neutral in nature. It can nourish the spleen and stomach, moisten the lungs and relieve throat, and moisten the intestines and promote bowel movements. The enzymes it contains aid digestion and have a laxative effect. Its extract has a hypotensive effect on experimental animals.

6 Broccoli (cooked) Each half cup of cooked broccoli contains 90 mg of calcium. This cancer-fighting food also provides the building blocks for bone building, with every half cup of broccoli providing 10 percent of your daily calcium needs. In addition, broccoli contains a lot of vitamins C and K, which can make the meal more nutritious. Nutrition Tips: Ingredients for stir-fried broccoli with shrimp: 100 grams of shrimp, 100 grams of broccoli. 15 grams of garlic (white skin), 15 grams of pepper (red, pointed, dry), 10 grams of vegetable oil, 15 grams of cooking wine, and 3 grams of salt. Method: 1. Remove the thick stems of broccoli and divide it into small florets. Remove the thick slices from the thick stems and cut into bite-sized pieces; 2. Add a little salt to boiling water, blanch the broccoli, rinse with cold water, and drain; 3. Remove the stems and seeds of the red pepper, chop into coarse pieces for later use; 4. Put vegetable oil and minced garlic in a frying pan, sauté over low heat, add the red pepper and small shrimps, stir-fry over medium heat, and when the shrimps change color, drizzle with a little cooking wine.

7 Mustard greens (also known as snow vegetable or potherb mustard) contain up to 230 mg of calcium per 100 g, while the same mass of milk generally contains 100 mg of calcium. The absorption rate of calcium in mustard greens is comparable to that in milk. There are many ways to cook mustard greens. It can be used to stir-fry shredded pork, make soup, add stuffing, etc. It can also be used to pickle cold dishes. If eaten with tofu, the calcium supplement effect will be better. Nutritional recommendation: Ingredients for bean curd and mustard greens soup: 80 grams of dried bean curd, 200 grams of mustard leaves, 800 grams of bone broth, 150 grams of carrots, 150 grams of tomatoes, appropriate amounts of salt and pepper, and water. Preparation method: Soak the dried bean curd sheets in clean water, cut into sections and set aside. Wash the vegetables, cut the mustard greens into pieces, and cut the carrots and tomatoes into pieces for later use. In a soup pot, add bone broth and water and bring to a boil over high heat. Add carrots, tomatoes and bean curd, bring to a boil over high heat, then simmer for 15 minutes. Add mustard leaves, bring to a boil over high heat and simmer for 10 minutes. Finally, add salt and pepper to taste.

8 Cabbage is rich in calcium, but it is best to blanch it in boiling water before cooking to remove most of the oxalic acid. In addition, cabbage contains more potassium and less sodium, which is beneficial to the cardiovascular system and can easily make people happy. Fresh cabbage can inhibit bacteria and reduce inflammation. It also has a good therapeutic effect on ulcers and can accelerate wound healing. Finally, cabbage is rich in folic acid and iron, so pregnant women and people with anemia should eat more of it. Nutritional recommendation: Ingredients for cabbage with shrimp: 400 grams of cabbage, 50 grams of shrimp, 2 cloves of garlic, and 1 small piece of ginger. Method: Peel the cabbage leaves, wash them, and tear them into small pieces by hand; wash the dried shrimps and drain them; mince the garlic and ginger. Heat oil in a pan, sauté ginger, garlic and dried shrimps, add cabbage and stir-fry until soft, then add water and salt and continue cooking. After a few minutes, it can be served.

9 Celery: The calcium content in celery leaves is more than twice that in the stems, making it a good calcium supplement. In summer, celery leaves can be used as a cold dish. First, select fresh and tender celery leaves, wash them and blanch them in boiling water. Then take them out and squeeze out the water, add a little salt and MSG, and then mix them with cooked peanuts and dried shrimps. Then you can eat them. Nutritional recommendation: Ingredients for celery meat buns: celery, pork, vermicelli, ginger, onion, and flour. Method: First, select the celery, wash it, and chop it. Soak the vermicelli until soft and chop it. Boil the pork in boiling water and cut it into small cubes. Chop the scallion and ginger into small pieces, add oil to the pan, and stir-fry the scallion and ginger until fragrant. Add chopped celery, vermicelli and diced meat, mix well and season. Add flour and yeast to make dough, put it in a warm place to ferment, and then you can wrap it when the dough becomes fluffy. After wrapping, it will undergo secondary fermentation if left alone. After it has fermented, you can steam it in a pot and serve it on a plate after 15 minutes on high heat.