Here are 3 traditional dishes that have been proven by modern medicine to be a natural, safe, easily absorbed source of calcium and have long-term health support value.
Black sesame porridge
According to the United States Department of Agriculture (USDA), 100g of black sesame seeds contain more than 975mg of calcium, which is 9 times more than cow's milk. This is a traditional food in traditional Asian medicine, considered to be "dialysis, starch supplementation, and blood supply".
Combining black sesame with congee of sticky rice or lotus seeds helps increase digestion, calcium absorption and provide more fiber, magnesium, zinc, micronutrients that support effective calcium metabolism.
Sesame oil and black sesame seeds help improve bone mineral density and reduce osteoporosis in postmenopausal women.
Black peppers also contain phytosterols and lignans, which are powerful antioxidants, help reduce inflammation, and are good for the heart and kidneys.
Vegetable stewed bone soup
Stewed bone soup (tube bone or beef cartilage/ham) when simmered for a long time (over 2 hours) will release calcium, phosphorus, collagen, glycine and amino acids into the broth.
When combined with vegetables rich in vitamin C such as carrots, spinach, white radish... the dish will help increase the ability to absorb calcium into bones, thanks to the support of vitamin C in collagen synthesis, an important foundation for bone tissue.
bone broth contains easily absorbed organic minerals, suitable for the elderly, children and people with chronic bone and joint diseases.
An important note is to add a few drops of apple cider vinegar or lemon when simmering bones, helping to dissolve calcium from bones into the broth better without losing the flavor.
Monk fruit tofu
Tofu (especially traditional tofu) is a rich source of plant calcium, containing about 350-400mg of calcium/100g, thanks to the process of calcium salt conversion in processing.
Tofu also provides isoflavones, a compound that acts similar to estrogen, helping to reduce bone loss in premenopausal women.
When combined with mushrooms, this dish becomes a natural remedy rich in vitamin D2 and vitamin K2, two essential micronutrients that help calcium enter bones instead of deposited in blood vessels.
Combining plant protein and micronutrients from mushrooms helps improve bone density in vegetarians and the elderly.
The mushroom om tofu dish is not only appealing and easy to digest but is also suitable for many people: from young children to the elderly, people with high blood pressure, diabetes or dieters.
