now everyone’s awareness of calcium supplement is more and more strong, but many people do not know how much calcium they eat and whether the calcium they eat from their diet is sufficient. According to the American Institute of medicine, everyone should take at least 1000 mg of calcium a day. Combined with their own dietary habits, I think it is not difficult to eat enough calcium from the diet.
milk is my calcium magic weapon, it is not only rich in calcium (104 mg of calcium per 100 g of milk), but also contains vitamin D, the absorption effect of calcium is better. Generally speaking, I drink a bag of milk (about 250 grams) for breakfast and a small box of yogurt (about 100 grams) for supper at night. In this way, I drink at least 350 grams of milk every day, about 400 mg of calcium. Of course, I prefer milk not only because it can supplement calcium, but also because milk is a good source of high-quality protein, which is rich in B vitamins, vitamin A and vitamin D.
green leafy vegetables are also my favorite calcium supplements, such as cabbage, broccoli, rape, lettuce, spinach, etc., their calcium content is 50 ~ 108 mg / 100 g. I eat about 1 jin of green leafy vegetables every day, which can supplement about 350 mg of calcium. Of course, green leafy vegetables are also rich in vitamins, dietary fiber and antioxidant substances. Besides milk and green leafy vegetables, North tofu and nuts are also good. Every 100 grams of North tofu contains 138 mg of calcium, and I eat about 50 grams a day. I prefer almond in nuts, but because of its high fat content, I usually only eat about 50g, which can provide about 100mg of calcium. Here reminds people who don’t like milk to eat more green leafy vegetables and bean products.
of course, many of the foods we usually eat contain calcium. I eat an egg (about 60g) every day, which can supplement about 34mg of calcium; for dinner and Chinese meal, I eat about 200g of Japonica Rice to supplement about 22mg of calcium; in addition to eating about 75g of meat every day, I can supplement about 10mg of calcium. In addition, every day’s fruit is also my source of calcium, an apple or orange (about 250 grams), contains about 10 mg of calcium.
in this way, I have milk, green leafy vegetables, tofu, dried fruit, eggs, staple food, meat and fruit. On the basis of ensuring a complete range of food and balanced nutrition, I can eat 1000 mg of calcium every day. ▲