Milk is not the first among the top ten calcium-supplementing foods

Most people supplement calcium through calcium supplement products, but there are many misunderstandings. In fact, dietary calcium supplementation is more effective. I will introduce to you which foods are calcium supplements and the calcium supplement food rankings:

First place: 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, sesame paste is the food richest in calcium in our daily life. 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 laxative effect; 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.

Second place: 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, shrimps are rich in magnesium, which plays an important regulatory role in heart activity and can protect the cardiovascular system well. It can reduce the cholesterol content in the blood, prevent arteriosclerosis, and dilate the coronary arteries, which is beneficial for preventing hypertension and myocardial infarction. The elderly can often eat shrimp skin to prevent osteoporosis caused by calcium deficiency. Putting some shrimp skin in the meals of the elderly is good for improving appetite and strengthening physical fitness.

Third place: 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.

5. Mustard

In addition to common calcium supplements such as dairy products and shrimp skin, vegetables are also very high in calcium. The calcium content of mustard greens is 294 mg per 100 grams. In addition, mustard greens are rich in vitamin A, B vitamins, vitamin C and vitamin D. The specific effects include refreshing the mind. Mustard contains a large amount of ascorbic acid, which is a highly active reducing substance. It participates in the body's important redox process, can increase the oxygen content in the brain, stimulate the brain's utilization of oxygen, and has the effect of refreshing the mind and relieving fatigue.

Secondly, it has the function of detoxification and swelling reduction, can resist infection and prevent the occurrence of diseases, inhibit the toxicity of bacterial toxins, promote wound healing, and can be used as an auxiliary treatment for infectious diseases. It also has the effect of stimulating appetite and helping digestion, because pickled mustard greens have a special flavor and aroma, which can promote the digestive function of the stomach and intestines, increase appetite, and can be used to stimulate appetite and help digestion.

Finally, it can also improve eyesight, relieve diaphragm inflammation, and relax the intestines and facilitate bowel movements. This is because mustard greens have relatively coarse and hard tissues and contain carotene and a large amount of edible fiber. Therefore, it has the effects of improving eyesight and relaxing the intestines and facilitate bowel movements. It can be used as a good food therapy for ophthalmic patients. It can also prevent and treat constipation. It is especially suitable for the elderly and those with habitual constipation.

6. Sea Cucumber

Sea cucumber, also known as "sea ginseng", is named because of its tonic effect similar to ginseng. Sea cucumbers are rich in calcium, with 285 mg of calcium per 100 mg of sea cucumbers. In addition, they are rich in nutritional value.

The nutritional value of sea cucumbers is high. Every 100 grams of water-soaked sea cucumbers contains 14.9 grams of protein, 0.9 grams of fat, 0.4 grams of carbohydrates, 357 milligrams of calcium, 12 milligrams of phosphorus, 2.4 milligrams of iron, as well as vitamin B1, vitamin B2, niacin, etc. Sea cucumbers are extremely low in cholesterol and are a typical high-protein, low-fat, low-cholesterol food. In addition, its meat is tender and easy to digest, so it is very suitable for consumption by the elderly, children and people with weak constitutions.

No. 7: Nori

It is rich in nutrients and high in iodine, and can be used to treat "thyroid goiter" caused by iodine deficiency. However, its calcium supplementation ability cannot be ignored. The calcium content of every 100 grams of seaweed is 264 mg.

Nori is also rich in bile alkaloids, calcium and iron, can enhance memory, treat anemia in women and children, promote the growth and health of bones and teeth; it contains a certain amount of mannitol and can be used as a supplementary food for the treatment of edema. The polysaccharides contained in seaweed have the functions of significantly enhancing cellular immunity and humoral immunity, promoting lymphocyte transformation, improving the body's immunity; and can significantly reduce the total content of serum cholesterol. The active ingredients in laver have an inhibition rate of 53.2% on Ehrlich cancer, and are helpful in preventing and treating brain tumors, breast cancer, thyroid cancer, malignant lymphoma and other tumors.

Calcium supplement No. 8: Black fungus

Black fungus is a good product for lowering blood pressure. In fact, in addition to its blood pressure lowering effect, it is also very capable of supplementing calcium, ranking eighth. The calcium content of every 100 grams of black fungus is 247 mg. Contains carbohydrates, 10.6 grams of protein, 0.2 grams of fat, 306 joules of calories, amino acids, vitamins and minerals. It has the effects of invigorating qi, satisfying hunger, lightening the body and strengthening the mind, stopping bleeding and relieving pain, and replenishing blood and activating blood circulation. It is rich in polysaccharide colloids and has a good clearing effect. It is an important health food for miners and textile workers. It also has certain anti-cancer and cardiovascular disease treatment functions.

Efficacy: The gelatin in fungus can absorb and concentrate the dust and impurities remaining in the human digestive system and excrete them out of the body, thereby playing a role in clearing the stomach and intestines. At the same time, it also helps digest fiber substances, and can dissolve and melt indigestible foreign matter such as hair, husks, wood residues, sand, metal chips, etc. that are accidentally eaten. Therefore, it is an indispensable health food for mining, chemical and textile workers. It also has a relatively significant function in dissolving endogenous foreign bodies such as gallstones and kidney stones. Black fungus can reduce blood clots, prevent the occurrence of diseases such as thrombosis, and has the effect of preventing and treating atherosclerosis and coronary heart disease. It contains anti-tumor active substances, can enhance the body's immunity, and regular consumption can prevent and fight cancer.

9. Kelp

The rich calcium content in kelp is often overlooked. In fact, the calcium content in every 100 grams of kelp is 241 mg. In addition, kelp contains polysaccharides such as alginate, laminarin, galactan, amino acids such as laminarin, glutamic acid, aspartic acid, proline, vitamins B1, B2, C, P and carotene, and inorganic salts such as iodine, potassium, and calcium.

Kelp is rich in iodine and iodide, which can prevent and treat iodine-deficiency goiter; laminarin and potassium salt have antihypertensive effects; alginic acid and laminarin have the effect of lowering serum cholesterol; the hot water extract has a significant cytotoxic effect on human KB cancer cells in vitro, has a significant inhibitory effect on S180 tumors, and can enhance the body's humoral immunity and promote the body's cellular immunity. Laminaria polysaccharide can prevent and treat hyperglycemia.

Calcium supplement No. 10: Black beans

Black beans are also rich in calcium, higher than ordinary soybeans. The calcium content of black beans is 224 mg per 100 grams. The protein content in black beans is as high as 36%-40%, which is twice that of meat, three times that of eggs, and 12 times that of milk.

Black beans contain 18 kinds of amino acids, especially 8 essential amino acids for the human body; black beans also contain 19 kinds of oleic acid, and its unsaturated fatty acid content is 80%, and its absorption rate is as high as over 95%. In addition to meeting the body's needs for fat, it also has the effect of lowering blood cholesterol. Black beans basically contain no cholesterol, only plant sterols, which are not absorbed and utilized by the human body. They can inhibit the body's absorption of cholesterol and reduce the cholesterol content in the blood. Therefore, eating black beans regularly can soften blood vessels, moisturize the skin and delay aging. It is especially beneficial for patients with high blood pressure, heart disease, etc.

Black beans are high in trace elements such as zinc, copper, magnesium, molybdenum, selenium, fluorine, etc., which are very important for delaying human aging and reducing blood viscosity. The crude fiber content in black beans is as high as 4%. Eating black beans regularly can provide crude fiber in food, promote digestion and prevent constipation.