It is often said that “medicine is better than food”, in fact, we are surrounded by foods with high calcium content. Beans, fish and shrimp, hazelnuts and many green vegetables are all good sources of calcium. Among natural foods, milk contains 100-120 mg of calcium per 100 grams, and each bag of commercially available milk contains about 240-280 mg of calcium, which is easily absorbed by the body and is the most ideal source of calcium. If a child drinks 250 ml of milk and a cup of yogurt every day, he or she can get 400-500 mg of calcium, supplemented by calcium-rich vegetables and soy products, which can basically meet the calcium needs. Beans, fish and shrimp, dried fruits such as hazelnuts and peanuts, kelp, fungus, shiitake mushrooms, sesame paste and many green vegetables are all good sources of calcium. Tofu with some electrolytes added in the process of brining to make protein precipitation, such as southern tofu with gypsum that is calcium sulfate, and northern tofu with brine that is salt containing magnesium, are also beneficial for calcium supplementation. In the daily cooking process, also pay attention to reduce the loss of calcium. Do not stir when heating milk, so as not to cause calcium loss; vegetables should be washed first and then cut, should not be chopped too much, stir-fry vegetables to add more water, cooking time is not too long; spinach and other vegetables containing more oxalic acid, should be blanched with hot water first, in order to dissolve the oxalic acid. Calcium supplementation is a long process, you must pay attention to the details of life, in order to make your calcium supplementation and effective, so that your bones are more robust.