Beyond milk and tofu, what other calcium-rich foods do you know? Today, we've compiled a list of top calcium sources beyond dairy. Let's explore them together!
Most Common Calcium-Rich Foods
1. Broccoli
Each 100 grams of broccoli contains 67 milligrams of calcium, making it an excellent calcium source. Regular consumption also reduces the risk of cancers like colon and bladder cancer.
2. Chinese Broccoli (Pak Choi)
With 128mg of calcium per 100g, Chinese broccoli surpasses milk (around 100mg per 100g) in calcium content. It's also rich in nutrients like beta-carotene and vitamin C.
3. Edamame
Each 100 grams of edamame contains 135 milligrams of calcium. It is also a good source of dietary fiber and contains health-promoting components like saponins and oligosaccharides.
4. Bok Choy
Bok choy stands out as a calcium powerhouse among leafy greens, delivering 205 milligrams of calcium per cup (228 grams). It's also rich in vitamin C, carotene, and minerals like potassium.
5. Figs
Half a cup (114 grams) of dried figs provides 121 milligrams of calcium.They are also packed with dietary fiber and minerals like potassium and magnesium.
6. Sardines
Sardines provide 184mg of calcium per 100g and are rich in vitamin D, which aids calcium absorption and utilization.
Calcium-Rich Recipes
Bean Curd Stick and Mustard Greens Soup
Ingredients: 80g dried bean curd sticks,200g mustard greens, 800g bone broth, 150g carrot, 150g tomato, salt and pepper to taste, water.
Method: Soak dried bean curd sticks in water until softened, then cut into sections. Wash vegetables; chop mustard greens into sections, dice carrot and tomato. In a soup pot, combine bone broth and water; bring to a boil over high heat.Add carrots, tomatoes, and tofu skin. Bring to a boil again, then reduce heat to low and simmer for 15 minutes. Add mustard greens, bring to a boil, and maintain heat for 10 minutes. Finally, season with salt and pepper to taste.
Shrimp Flakes Cabbage Roll
Ingredients: 400g cabbage, 50g dried shrimp flakes, 2 garlic cloves, 1 small piece ginger.
Method: Separate cabbage leaves, wash, and tear into small pieces by hand. Rinse dried shrimp and drain. Mince garlic and ginger. Heat oil in a wok, stir-fry ginger, garlic, and dried shrimp until fragrant. Add cabbage and stir-fry until softened. Pour in water and salt, then simmer. Serve after a few minutes.
Stir-Fried Mustard Greens with Dried Shrimp
Ingredients: 500g mustard greens, 50g dried shrimp, 2.5g sliced shiitake mushrooms, 2.5g corn kernels, 2.5g ham slices.Blanch in boiling water, then drain and squeeze out excess moisture. Place in a serving dish. Heat oil in a wok over high heat. Once hot, add Chinese cabbage, dried shrimp, shiitake mushroom slices, cornflakes, and ham slices. Add seasonings and broth, then toss everything together until well combined.