We all need calcium supplementation, so which foods are best for boosting calcium intake in daily life? Below are the top 7 calcium-rich foods.
1. Beverages — Milk
Milk is an excellent calcium source. Drinking 250 grams (one carton) provides approximately 275 milligrams of calcium. It's convenient to consume and easily absorbed.
2. Fruits & Vegetables — Amaranth, Baby Bok Choy
Many leafy greens are equally effective for calcium supplementation. Amaranth and baby bok choy contain more calcium per weight than milk. Additionally, vegetables provide abundant minerals and vitamin K that enhance calcium absorption. Blanching vegetables in boiling water before cooking improves calcium absorption.
Calcium-rich foods
3. Soy products — Dried tofu
Pressed and concentrated dried tofu boasts exceptional calcium content among soy foods. For instance, small dried tofu cubes can contain up to seven times more calcium than soft tofu. Substituting dried tofu for meat in stir-fries significantly boosts calcium intake.
4. Condiments — Sesame Paste
Grinding sesame seeds into paste greatly improves digestibility. One tablespoon (about 25g) of sesame paste contains approximately 200mg of calcium. Use it as a dressing for cold dishes or in baked goods like steamed buns and pancakes.
5. Nuts — Hazelnuts
Hazelnuts boast the highest calcium content among nuts, with 100 grams of roasted hazelnuts providing a substantial 815 milligrams of calcium—sufficient to meet an adult's daily calcium requirement. However, nuts are generally high in calories, so a small handful daily is recommended.
6. Grains — Oats
Among grains, oats boast the highest calcium content, exceeding refined white rice by 7.5 times. Though calcium absorption from oats is lower than from milk, they still aid in preventing calcium deficiency. Combining oats with black sesame seeds to make a delicious porridge enhances calcium supplementation.
7. Legumes — Kidney Beans
Each 100 grams of kidney beans with skin contains 349 milligrams of calcium, nearly double that of soybeans. Kidney beans can be prepared as appetizers or snacks, making them an excellent calcium supplement.