Calcium is an essential mineral for the human body, especially important in the formation and maintenance of a strong skeleton system. One of the natural, easily absorbed sources of calcium is fish, especially small fish that can eat even bones.
Small fish such as anchovies, b study fish, herring, sardines, or braised mackerel often have soft bones and are easy to digest when processed properly. 100g of anchovies can provide more than 500mg of calcium, equivalent to nearly half of the daily calcium requirement of adults.
To absorb the maximum amount of calcium from fish bones, proper processing is extremely important. Dishes such as stewed, fried, fried or cooked at high pressure will help the fish bones soften, not harm the digestive system but still retain essential minerals.
When you eat fish with bones, your body is also supplemented with collagen, phosphorus and omega-3. These substances play an important role in supporting cardiovascular, brain health and beautifying the skin.
In particular, for developing children or the elderly at risk of osteoporosis, including small, light fish dishes in the menu is a natural and effective way to supplement calcium. Therefore, housewives should pay attention to this factor when preparing meals for their families.
However, it is important to limit the use of too much salt or oil during the processing. In addition, fish should be combined with foods rich in vitamin D such as eggs, milk, sunlight to help calcium be absorbed more optimally into the body.
