99% of the body’s calcium is found in the bones. Our body is unable to produce calcium on its own, and we must take it in from food. However, many people have unbalanced dietary habits and love to eat fast food, not only can’t absorb enough calcium, but also easy to cause the loss of calcium in the body; coupled with the accelerated rate of bone loss with age, over a long period of time, will lead to a “bone crisis”.
Calcium-rich foods can play a significant role in preventing osteoporosis, helping muscle contraction, and protecting cardiovascular and blood clotting functions. Here are a few calcium-rich foods that you may want to add to your daily diet.
According to the United States Department of Agriculture (USDA), 100g of sesame seeds contain about 975mg of calcium, which can be said to be one of the highest calcium-containing non-processed foods. In addition, sesame is rich in nutrients, and eating it regularly can not only prevent premature graying or hair loss, but also has a very good laxative, anti-aging and skin care effects.
Figs are not only rich in calcium, but also rich in dietary fiber and potassium, magnesium and other minerals. Magnesium can also strengthen bones, muscles, but also help the body to produce protein, regulating heartbeat.
3. Black beans
The calcium content of black beans is about 1.5 times that of spinach. Eating more black beans can soften blood vessels and slow down aging. It is especially beneficial for patients with high blood pressure and heart disease.
Kelp is a high-calcium food, and its calcium is easily absorbed by the body. Kelp is also high in iron and has the effect of lowering blood lipids and preventing arteriosclerosis. Usually you can eat some cold kelp, or you can also drink more kelp rib soup, for calcium and iron are good.
Seaweed and kelp are calcium-rich foods. In addition to the protection of eyesight, can also maintain the function of the skin, oral mucosa, for anti-cancer, enhance immunity have a role.
6. Black fungus
Black fungus is also one of the foods that help to easily replenish calcium. It also has the effect of lowering blood pressure, enhancing intelligence and fighting cancer, as well as being able to clean up the dust and impurities in the stomach and intestines. Black fungus is rich in protein, vitamins, fiber and collagen, not only can promote gastrointestinal motility, reduce lipid absorption, and help relieve constipation.
7. Mustard greens
Mustard greens have a wide range of nutrients and are rich in vitamins A, C, E and K, which have good antioxidant effects. Vegetarians may want to eat more mustard greens for calcium.
Dairy products such as milk and cheese are good sources of calcium. If you drink three glasses of milk or eat cheese in a day, you don’t need to take calcium tablets to supplement calcium that day.
Dried fish, shrimp and shrimp skin are quite rich in calcium. Adding them appropriately to your diet not only flavors it, but can also effectively replenish calcium.
Another key to calcium supplementation is that it is not enough to just eat high-calcium foods; there must be enough Vitamin D in the body for calcium to be transformed and absorbed smoothly. Vitamin D can be obtained from cod liver oil, liver, egg yolks, fish and other foods. In addition, there should be moderate outdoor exercise and sun exposure every day, so that the sunlight can help the body to produce vitamin D. If you work indoors for a long time and have little exposure to sunlight, you should also consider taking nutritional supplements to replenish it.