Young tofu soup with broccoli
Tofu (tofu frozen with sulfate calcium) provides about 254 mg of calcium per cup, equivalent to 25% of the daily needs of adults.
Green cabbage (bunch sticky rice, mustard) after cooking still retains a high amount of easily absorbed calcium (about 180 mg/1 cup).
This is a vegetarian but complete dish that both supplements a significant amount of calcium and provides fiber and vitamin K, helping the liver effectively convert calcium into bones.
Greek yogurt + dried/fresh fruit
unsweetened Greek yogurt (8 oz) contains 250-300 mg of calcium, a source of calcium with absorption.
Adding dried fruits such as dried figs, apricots or dried tomatoes also increases calcium and antioxidants.
This dish is a snack rich in calcium, protein and probiotics that help protect bones and the digestive system.
Sardines or canned salmon (with bones)
Sardines (3 oz) contain ~325 mg of calcium, canned salmon (about 3 oz) provides ~181 mg of calcium.
Eating with salad or making mashed fish sauce is a simple way to include it in your main meal.
This is a natural calcium + omega‐3 food that supports the heart and joints.
Boiled vegetables of all kinds such as kale, kale, broccoli
Kale, kale, broccoli (boiled in 1 cup) provide 160-280 mg of calcium, thanks to a better absorption mechanism than plants containing oxalate.
Use olive oil and garlic to increase vitamin D absorption and unsaturated oils, supporting calcium metabolism.
Why should you prioritize calcium from food?
It is better to absorb natural calcium, calcium from milk, tofu and vegetables is absorbed about 27-30%, while foods containing oxalate such as spinach are absorbed only about 5%.
Combining substances such as vitamins D, K, magnesium from natural foods will increase the effectiveness of calcium in bones, reducing the risk of osteoporosis.
Avoid dependence on functional foods, except in cases of intolerance (for example: the elderly, people with special illnesses).
Notes when supplementing calcium
Do not take more than 2,500 mg/day, high doses can cause kidney stones and calcificate blood vessels.
Coordinate vitamin D (600-1,000 IU/day) to increase absorption and effectively strengthen bones.
Always drink enough water, limit caffeine if you are supplementing calcium to avoid absorption obstruction.
