Calcium supplementation is a topic we always pay more attention to. For children, calcium supplementation can promote growth and development, and for the elderly, calcium supplementation can prevent a variety of diseases. Milk If you have a calcium deficiency problem, the first thing you should do is drink milk. A 250 ml glass of milk has about 250 mg of calcium, and with the intake of three meals a day, you can basically meet your daily calcium needs. If you are allergic to milk, you can try drinking goat’s milk or sour milk, and other cheeses, creams, etc. can also be calcium. Shrimp skin Shrimp skin is an ingredient that we often use when making soup, it is very small but very tasty and versatile. Do not think that shrimp skin is simply good taste, in fact, its calcium supplement effect is also very amazing. If you can eat some shrimp regularly, then the symptoms of calcium deficiency will be improved, the elderly and children can also eat. Soy products, green leafy vegetables The calcium content in green leafy vegetables is also relatively high, but many people ignore them. Many people think that eating vegetables is a vitamin supplement, but in fact they also contain a lot of minerals. Broccoli and spinach, for example, are high-quality sources of calcium, and soy products also have a lot of calcium, only their absorption rate is lower than that of milk. Loach in fish At the same weight, the calcium content of loach is nearly six times that of carp and about 10 times that of striped bass. Roasted tofu with loach combines two calcium-rich ingredients, loach and tofu, into one, which is definitely a great calcium supplement. Oats in cereals Among various cereal grains, oats have a high calcium content, up to 7.5 times that of refined white rice. Although the absorption rate of calcium in oats is not as high as that in milk, it is still beneficial for preventing calcium deficiency. If you boil oats and black sesame seeds together to make a delicious porridge, the calcium supplement effect is even better. Sunlight People who are calcium deficient should go outdoors to get more sunlight because the ultraviolet rays of the sun allow the skin to produce vitamin D, which is not excessive but also good for calcium absorption. Sesame paste in condiments Eat a large spoonful of sesame paste (about 25 grams), which contains up to about 200 mg of calcium. Sesame paste can be used in cold sauces and shabu-shabu sauces, as well as in pasta dishes such as rolls, pancakes and hot pot.