What foods can I eat to supplement calcium? When it comes to calcium supplementation, I believe many people think of milk first. Indeed, drinking milk is a good way to supplement calcium, but there is also a way to supplement the calcium needed by the body without drinking milk. Vitamin D, vitamin A, protein, the key is whether you have noticed:

　　1. Eat soy products every day

　　Eat soy products such as tofu or dried tofu, yuba, vegetarian chicken, etc. The calcium, magnesium and high-quality protein will also promote calcium absorption and utilization. Many soy products contain more calcium than milk, even more than three or four times. And soy products generally contain more magnesium, which is closely related to the absorption of calcium. But some soy products can not be used as calcium supplement foods, such as soy milk, lactone tofu, Japanese tofu. Of course, because there is no gypsum or brine rich in calcium and magnesium, soy can not be used as the main food for calcium supplementation, and eating whole soybeans will also ingest a lot of soybean phytic acid, dietary fiber and other substances that affect calcium absorption.

　　 2. Eat enough green leafy vegetables every day

　　 green leafy vegetables are also one of the sources of calcium, and some vegetables even have a calcium content exceeding milk (104mg/100g ), such as 156mg/100g calcium content in rapeseed moss, 713mg/100g calcium content in alfalfa vegetable, even ordinary rape, broccoli calcium content is also 60+mg, even if vegetables contain more or less oxalic acid, A lot of calcium is absorbed. The important thing is that green leafy vegetables are also rich in vitamin K, which is an important nutrient to promote calcium absorption and utilization, unless you choose amaranth, spinach, spinach and other vegetables with too high oxalic acid content.

　　3. Frequently eat foods such as sesame paste kelp

　　 sesame paste kelp cannot be used as the main food for calcium supplements, because the amount of sesame paste is small and there are many in kelp Seaweed gum. However, they have high calcium and magnesium content, and these alkaline minerals will affect the entire diet structure, making the ratio of calcium to magnesium and the ratio of calcium to phosphorus more reasonable, making calcium in foods easier to absorb. But sesame paste is a high-fat and high-calorie food after all, eat 5~10g every time.

　　4, frequent sun exposure and exercise

　　Even if you drink milk, you need more sun exposure and more exercise, and the vitamin D content in milk is not particularly high And vitamin D mainly promotes the absorption and utilization of calcium by synthesizing vitamin D3 under the sun''s skin through 7-dehydrocholesterol. Exercise can stimulate the bones, causing calcium to settle more into the bones.

　　It is recommended that you choose milk as a calcium supplement food as much as possible. Chinese residents’ diet pagoda reminds adults that 300g of milk per day is the best way to supplement calcium.