The most calcium-rich fruit

Children and the elderly are the two groups who need calcium supplementation the most. I believe everyone knows this. Calcium is contained in various foods, including fruits. The top three calcium-supplementing fruits are grapefruit, hawthorn and orange. Of course, fruits contain the most vitamins, especially oranges, which have a very high content of vitamin C, making it more suitable for people to eat one or two a day.

1. Which fruits are best for calcium supplementation?

1. Navel orange

Citrus fruits are well-known for their rich vitamin C content, but the one with the highest calcium content in this family is the navel orange. One navel orange contains 60 mg of calcium, and the calcium content of 5 navel oranges is equivalent to that of a glass of milk.

2. Hawthorn

Among autumn fruits, hawthorn has the highest calcium content. Pregnant women and children can effectively supplement the calcium needed by the body by eating some hawthorn after meals. 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 great demand for calcium, so these two groups of people may wish to eat some hawthorn after meals.

3. Grapefruit

Grapefruit is the fruit with the highest calcium and vitamin content. Its calcium content is 10 times more than that of apples, pears, and bananas, and its VC content is 3 times more than that of lemon and orange juice, which is beneficial for beauty and health.

2. What foods are good 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.

In addition, sesame paste is rich in lecithin, which can prevent hair from turning gray or falling out prematurely;

Sesame contains a lot of oil, which has a good effect of moisturizing the intestines and promoting bowel movements; eating sesame paste regularly can increase skin elasticity, making the skin soft and healthy. It is recommended to eat 10 to 20 grams per day.

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. Magnesium plays an important regulatory role in heart activity and can protect the cardiovascular system very well. It can reduce the cholesterol content in the blood, prevent arteriosclerosis, and dilate 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; adding some dried shrimps to the elderly’s meals is 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.

This article introduces three fruits that are good at calcium supplementation, and also introduces four foods that are very good at calcium supplementation. If you want to give yourself something bad, then you'd better choose to eat more of the fruits and foods introduced in this article. If you want to avoid calcium deficiency for a long time, these foods are indispensable in your daily life.