Calcium-fortified foods, such as your milk (especially skimmed milk) and other dairy products, as well as calcium-fortified foods and canned fish, are the best sources of calcium.
Be aware, however, that different brands of milk, yogurt, cheese or powdered milk don't contain the same amount of calcium, so pay attention to the ingredient list when you're shopping.
What does the food that looks to contain calcium high have?
1. Dairy and dairy products: cow milk, goat milk and milk powder, cheese, yogurt, condensed milk
2. Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried bean curd, milk bean curd, etc
3. Seafood: crucian carp, carp, catfish, loach, shrimp, shrimp, shrimp skin, crab, kelp, seaweed, clams, sea cucumber, snail and so on
4. Meat and poultry eggs: mutton, pig brain, chicken, egg, duck egg, quail egg, egg, pork floss, etc
5. Vegetables: celery, rape, carrot, radish crown, sesame, coriander, black fungus, mushrooms, etc
6. Fruit and dried fruit: lemon, loquat, apple, dates, apricot, orange cake, peach, almond, hawthorn, raisin, walnut, watermelon seeds, pumpkin seeds, dried mulberry, peanuts, lotus seeds, etc
Food preservation storage can reduce calcium loss, milk heating do not stir, stir to add more water, time should be short, cutting vegetables can not be too broken.
Spinach, leek contain more oxalic acid, it is advisable to soak in hot water for a while to dissolve oxalic acid, so as not to combine with calcium-containing food into insoluble calcium oxalate.
Lactose can store more dietary calcium, sorghum, buckwheat husks, oats, corn and other cereals than rice, flour contains more calcium, usually should eat more cereals.