The main food source of calcium

Milk and its products Milk and various dairy products are called natural calcium banks, which not only contain high calcium content, but also absorb it well. Every 100 ml of milk contains 104 mg of calcium. If you can drink 300 ml of milk every day, you can get 3/ 10 of the daily calcium requirement of middle-aged and elderly friends over 50 years old.

If you are obese or middle-aged or elderly friends with high blood lipids, you can choose low-fat or skim milk or dairy products.

The calcium content in beans and bean products is as high as191mg/100g, the calcium content in brine tofu is 138 mg/100 g, and the calcium content in gypsum tofu is116mg/. But if you are a friend with high uric acid, it is recommended to eat less.

Green leafy vegetables Green leafy vegetables, especially dark green vegetables, are rich in nutrients such as calcium, potassium, magnesium and vitamin C, which can promote the absorption and utilization of calcium.

Fish, shrimp, crab, shellfish and other aquatic products contain high calcium. The calcium content of fish is (50 ~ 150) mg/ 100g, and the calcium content of shellfish is higher, much higher than 200mg/ 100g. Some aquatic products have high visceral cholesterol, such as crab roe and roe, so you can't eat too much.

Nuts Nuts, especially those with high oil content, are also good sources of calcium. All kinds of fried nuts contain calcium.