Parents often supplement their children's calcium intake, but as they grow older, calcium supplementation becomes rare unless a deficiency is diagnosed. So how should calcium be supplemented? How can we obtain calcium through diet? What foods should we eat for calcium supplementation?Which foods in our daily diet can effectively boost calcium intake? Let's explore the most effective calcium-rich foods below!
Oats: Among all grains, oats boast the highest calcium content—7.5 times that of white rice. Though calcium absorption from oats is lower than from milk, they still help prevent calcium deficiency. Combining oats with black sesame seeds in a delicious porridge enhances calcium supplementation.
Milk: Half a pound of milk contains 300 milligrams of calcium, along with various amino acids, lactic acid, minerals, and vitamins that promote calcium digestion and absorption. Moreover, the calcium in milk is more easily absorbed by the human body, making milk a primary food for daily calcium supplementation. Other dairy products like yogurt, cheese, and milk tablets are also excellent calcium sources. Health tip: Be selective when drinking milk during summer.
Tofu: Among plant-based foods, tofu is the best calcium supplement. Soybeans themselves contain significant calcium, and calcium-rich coagulants are added during tofu production. Thus, those who avoid milk often consciously increase their tofu intake. However, lactone tofu is not a good calcium source because it uses glucono-delta-lactone as a coagulant instead of calcium-rich agents.Additionally, lactone tofu has excessive water content and low levels of both protein and calcium. Beyond lactone tofu, "Japanese tofu" is also unsuitable for calcium supplementation.
Nuts: 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.
Vegetables: Many leafy greens are surprisingly effective for calcium supplementation. For instance, amaranth and baby bok choy contain more calcium than an equal weight of milk. Additionally, vegetables provide abundant minerals and vitamin K that enhance calcium absorption. Blanching vegetables in boiling water before cooking improves calcium absorption rates.