Here are some calcium-rich dinner dishes that housewives should know to both ensure nutrition and protect bone and joint health for the whole family.
Seaweed soup with tofu
A bowl of tofu seaweed soup provides about 150-180mg of calcium, along with iodine, iron and soluble fiber.
Tofu is an ideal source of plant calcium, easy to digest and does not cause osteoporosis like animal damage if eaten too much.
Isoflavones in soybeans have the effect of reducing bone loss in postmenopausal women, while helping to improve bone density in the elderly. Seaweed, especially kombu or wakame, is rich in magnesium and vitamin K, which help convert calcium into bones more effectively.
This dish is suitable for vegetarians, the elderly and people who need to control their cholesterol.
Reinh fish braised
Anchovies are one of the foods with the highest calcium content in the group of small marine fish. A 100g serving of dried anchovies or braised anchovies (eating including bones) can provide up to 500-600mg of calcium, equivalent to 50% of the recommended daily requirement.
WHO and NIH both confirm that calcium from small fish that eat whole bones is readily available, easily absorbed into the blood and accumulated well in bones. In addition to calcium, anchovies also contain phosphorus, omega-3, vitamin D, which help increase bone density and reduce arthritis.
Broccoli stir-fried with sesame oil
Broccoli ( spinach, kale, mustard greens) contains about 100-150mg of calcium per 100g, and is low in oxalate, a calcium absorption barrier found in spinach.
When stir-fried with sesame oil or olive oil, this dish provides more vitamin K and good fats, making it easier for calcium to be transported into bone tissue.
People who eat dark green vegetables at least 5 times a week have a 8-10% higher bone density than those who eat less than 2 times a week.
In particular, broccoli also helps cool down, makes it easier to digest, suitable for dinner in hot weather or people with sensitive digestive systems.
Greek yogurt or black sesame milk dessert
A bottle of Greek yogurt (170g) contains about 200-250mg of calcium, which also provides probiotics, probiotics that aid digestion and increase micro-enting. Yogurt eaten in the evening also helps improve sleep.
If you don't use milk, housewives can replace it with black sesame seeds to puree with nut milk, each tablespoon of black sesame contains about 88mg of calcium, rich in lignans to help strengthen bones and prevent aging connective tissue.
