Mentioning calcium supplementation, the first idea is to drink milk. Indeed, milk is a good source of calcium, but for many people who are lactose intolerant or vegetarians, the effect of calcium on milk is greatly reduced. . In this regard, Amy recommends several high-calcium vegetables and fruits for you to make calcium more abundant.
1, navel orange
Citrus fruits are known for their rich vitamin C content, but the highest calcium in this family also counts as navel oranges, one navel orange contains 60 mg of calcium, and the five navel oranges contain about one cup of milk.
2, sesame
Small sesame seeds not only have the functions of blood and eyesight, benefiting liver and keeping hair, maintaining skin and strong body, but also promote bone health. 28 grams of sesame contains 280 milligrams of calcium, which is almost equivalent to that of a glass of milk.
3, almonds
28 grams of almonds contain 80 milligrams of calcium, and 100 grams of almonds contain about a cup of milk. A small amount of almonds every day can not only lower blood sugar, promote weight loss, lower cholesterol, but also a good source of calcium. But don't eat too much at a time to prevent ingesting too much calories and fat.
4, dried figs
Want to eat sweets, but also calcium? You can consider eating dried figs, because as long as two dried fruits, you can add 55 mg of calcium, which is also rich in dietary fiber and iron. The calcium content of 11 dried figs is equivalent to a cup of milk.
5, oatmeal
Oatmeal is the star of breakfast, it is rich in dietary fiber, iron, can increase satiety, and good heart health. In addition, oats are also rich in calcium, a small package of 35 grams of instant oatmeal containing up to 105 mg of calcium, as long as three packets is enough and a glass of milk comparable.
6, broccoli
Broccoli is known as the crown of vegetables. It is rich in nutrients, including protein, sugar, fat, vitamins and carotene. The nutrient content ranks first among similar vegetables. In addition, broccoli does not allow its use. A cooked broccoli contains Calcium 180 mg, the amount of two cups exceeds the calcium in a glass of milk.
7, sunflower seeds
Now, you have another reason to enjoy the joy of melon seeds - calcium. 28 grams of dried melon seeds contain 50 milligrams of calcium, 150 grams of melon seeds and a cup of milk have the same calcium content, but the calories of the seeds are also higher. Don't eat too much at one time.
8, celery
As a kind of vegetable, celery is not only crisp and delicious, but also rich in nutrients. Analysis of modern nutrition, protein per 100 grams of celery 0.7-2.2 grams, 1-2 times higher than the average fruit and vegetables, and contains more calcium, iron, phosphorus, carotene and vitamin C and volatile oil and mannitol The iron content is 1.2-8.5 mg, which is 20 times that of tomato.
The results showed that the absorption rate of calcium in human celery is much higher than that of milk. Because celery contains more iron and calcium, it is also a good vegetable supplementing iron and treating iron deficiency anemia.
9. Radish
A cooked radish pod contains 200 milligrams of calcium, and as long as one and a half cups of calcium, it is equivalent to the calcium of a cup of milk.
You can also add calcium like this:
Eat soy products
For example, soybeans are high-protein foods and have high calcium content. 500 grams of soymilk contains 120 milligrams of calcium. Eat more soy products at a time to effectively supplement calcium.
cheese
Dairy products are the best choice for calcium supplements in foods. Cheese is a calcium-rich milk product, and these calcium are easily absorbed. The calcium content per 100 grams of cheese is 659 mg, which is rich in calcium.
Cheese can improve the body's ability to resist diseases, promote metabolism, enhance vitality, protect eyes and keep skin healthy. Lactobacillus and its metabolites in cheese have a certain health care effect on the human body, which is conducive to maintaining the normal flora of the human intestinal tract. Stability and balance, prevention of constipation and diarrhea; cheese in fat and heat are more, but its cholesterol content is relatively low, but also beneficial to cardiovascular health.
Spices are a general term for spices (sometimes called aromatic ingredients) and essences. In a narrow sense, fragrances are not included.
A spice is a substance that can be smelled or tasted. It may be a "single entity" or a "mixture". According to the production method or raw materials, spices can be divided into "natural flavor" and "synthetic flavor" two categories
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