So-called high-calcium milk, as the name suggests, is milk with a higher calcium content. Many might wonder: if it's the same milk, why does high-calcium milk contain more calcium? In fact, the raw material for high-calcium milk is ordinary milk. During production, calcium is artificially added, resulting in a higher calcium content. Although we commonly call it high-calcium milk, it actually has a more professional name: "calcium-fortified milk."
In nutrition science, "fortification" refers to supplementing a specific nutrient in a food product, resulting in what is termed a "nutritionally fortified food." Many such fortified foods exist in daily life, such as iodized salt and iron-fortified soy sauce. High-calcium milk is essentially milk that has been "fortified" with calcium—in other words, it's milk that has been "supplemented" with calcium.
Many calcium-containing substances can be added as calcium supplements to high-calcium milk, such as calcium carbonate, calcium lactate, calcium phosphate, milk calcium, and calcium citrate.Currently, calcium carbonate and milk calcium are the most commonly used.
High-calcium milk is comparable to regular milk.
Generally, regular milk contains approximately 90-120 milligrams of calcium per 100 milliliters. So what qualifies milk as "high-calcium"?According to China's latest nutrition labeling standards for "content claims," milk must contain calcium at or above a certain threshold (30% NRV, approximately 120 mg/100 ml) to be labeled as "high-calcium milk."
However, in 2008, researchers investigated the calcium content of several common brands of high-calcium milk and regular pure milk sold on the market. The results revealed that the calcium content of high-calcium milk was only slightly higher than that of pure milk. For example:Brand 2's pure milk contained 97.3 mg of calcium, while its high-calcium milk had 107.4 mg. This shows that many products labeled as high-calcium milk may not even achieve a 25% higher calcium content compared to regular whole milk, and the difference is even smaller when compared to regular skim milk.
So, what are good calcium-rich foods?
1. Soy Products — Dried Tofu
Pressed and concentrated dried tofu boasts exceptional calcium content among soy products. 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.
2. Nuts — Hazelnuts
Hazelnuts boast the highest calcium content among nuts. Just 100 grams of roasted hazelnuts provide 815 milligrams of calcium, meeting an adult's daily requirement. However, nuts are generally high in calories, so a small handful daily is sufficient.
3. Legumes — Kidney Beans
Each 100 grams of kidney beans with skin contains 349 milligrams of calcium, nearly double that of soybeans. Enjoying spiced kidney beans or plum-flavored kidney beans as snacks or appetizers is an excellent way to boost calcium intake.
4. Fruits & Vegetables — Amaranth, Baby Bok Choy
Many leafy greens rival dairy in calcium content, with amaranth and baby bok choy exceeding milk's calcium levels per weight. Additionally, vegetables contain minerals and vitamin K that enhance calcium absorption. Blanching vegetables before cooking improves calcium absorption.
5. Fish — Loach
Per unit weight, loach contains nearly 6 times more calcium than carp and about 10 times more than hairtail. Braised loach with tofu combines two calcium-rich ingredients into one dish, making it an excellent calcium-boosting meal.
6.Condiments — Sesame Paste
Grinding sesame seeds into paste significantly improves digestibility. A single tablespoon (about 25 grams) of sesame paste contains approximately 200 milligrams of calcium. It serves as a dressing for cold dishes, a dipping sauce for lamb hotpot, and is also used in steamed buns, pancakes, and flatbreads.