Black beans are not only rich in fiber and vegetable protein, but are also an important source of natural calcium for young children.
100g of cooked black beans provide about 27mg of calcium - an essential ingredient for bone and tooth development.
Although the calcium content is not as high as milk, when you know how to prepare it properly, black beans can become an effective calcium supplement, especially for children with lactose intolerance.
Some effective ways to prepare black beans to supplement calcium:
Cooking black bean porridge with stewed bones
One way to increase your calcium intake is to combine black beans with calcium-rich bone broth. When the bone marrow is in a deep state (over 4 hours), the amount of soluble calcium in the water increases significantly. Combining black bean porridge with bone broth helps children absorb calcium more easily.
Black bean sprouts before processing
According to research published in the Journal of Food Science and Technology, the sprouting process helps increase the bioavailability of minerals in black beans, especially calcium, iron and magnesium. Black bean sprouts can be used to cook porridge, steam or blend into smoothies.
Combine black beans with foods rich in vitamin D
Calcium is only absorbed well when there is the support of vitamin D. Therefore, you can prepare black bean dishes with salmon (black bean porridge - salmon), or give your baby more nut milk to supplement vitamin D after meals.
Avoid processing black beans with high oxalate
Foods rich in oxalate such as spinach and spinach reduce calcium absorption. Therefore, when cooking dishes for children, you should avoid cooking black beans with these vegetables.
Black beans are a healthy and nutritious food. Knowing how to combine and process properly helps increase the effectiveness of calcium supplementation for children, supporting the development of height and a strong skeleton system.
