If the general population wants to supplement enough calcium, it is recommended to eat like this

[If the general population wants to supplement enough calcium, it is recommended to eat like this]

The formation of bones is inseparable from the mineral calcium, so we must pay attention to calcium supplementation in our diet. So, how can we eat enough calcium to meet the daily requirement?

It is recommended to consume at least the recommended calcium intake in the "Dietary Guidelines for Chinese Residents", which is 800 mg/day.

The specific distribution can be as follows, you need to eat every day:

300~500 ml pure milk (can provide 321~535 ​​mg of calcium)
25 grams of soybean products, such as 5 mahjong-sized pieces of northern tofu (provides 105 mg of calcium)
300-500 grams of green leafy vegetables, such as 200 grams of Chinese cabbage and 100 grams of rapeseed (the two together can provide 382 mg of calcium)

This way, the daily calcium intake reaches at least 808 mg.

In addition, it is recommended to supplement 10 micrograms (400 IU) of vitamin D every day to promote the absorption and utilization of calcium.