1. Crab soup with jute leaves: a cooling and calcium-rich dish.
- 1. Crab soup with jute leaves: a cooling and calcium-rich dish.
- 2. Crispy fried freshwater shrimp, eaten with the shell on.
- 3. Braised crucian carp with mild seasoning until the bones are tender.
- 4. Water spinach soup with freshwater shrimp
- 5. Tofu in tomato sauce is good for bones.
- 6. Black sesame salt served with rice/boiled vegetables.
Crab soup cooked with jute leaves is a refreshing and cooling dish, perfect for hot weather, and also an excellent source of calcium, as both freshwater crabs and jute leaves are rich in calcium.
Preparation method: Strain the liquid from the crushed/ground crab, simmer over medium-low heat until the crab roe forms a film and floats to the surface, then remove and set aside. Next, add the washed jute leaves and cook until tender, then add the crab roe back into the pot and season to taste.
2. Crispy fried freshwater shrimp, eaten with the shell on.
Many people have a habit of peeling shrimp before eating them, but with freshwater shrimp, eating them with the shell on is actually the most effective way to utilize their calcium content.
Preparation method: Roast freshwater shrimp with a little fish sauce, sugar, and fried onions until the shells are crispy and golden brown. Eating the shrimp with their shells on allows the body to fully utilize this mineral.
Crispy fried freshwater shrimp, eaten with the shell on, is the most effective way to utilize its calcium content.
3. Braised crucian carp with mild seasoning until the bones are tender.
Crucian carp is a very mild-tasting freshwater fish with sweet flesh and a rich source of nutrients. While the fish meat itself contains calcium, the bones are where the highest concentration of calcium is found.
Preparation method: Stew the crucian carp with ginger, turmeric, or galangal for several hours (or use a pressure cooker) until the fish bones are soft enough to eat the whole fish. At this point, the calcium in the fish bones has been softened, making it easier for the body to digest and absorb calcium.
4. Water spinach soup with freshwater shrimp
Sweet potato leaves are one of the vegetables rich in minerals and calcium. When combined with freshwater shrimp, they provide a significant amount of calcium to the body.
Preparation method: Wash small freshwater shrimp, crush or sauté them with a little dried onion; add water and bring to a boil, then add the sweet potato leaves and cook until tender, season lightly, then turn off the heat. Note, Gently crush the spinach before cooking to soften it and allow it to absorb the sweetness from the shrimp.
5. Tofu in tomato sauce is good for bones.
Tofu is a familiar, inexpensive, and protein-rich food that offers significant benefits for bones due to its high calcium content. Tofu in tomato sauce is easy to eat and provides additional vitamin C and lycopene from tomatoes, helping to boost immunity and support the body's metabolism.
Preparation method: Cut the tofu into bite-sized pieces and fry until golden brown on all sides; sauté the onions until fragrant, then stir-fry the tomatoes until soft to make a sauce. Add the tofu and simmer over low heat with a little fish sauce and sugar until the flavors are absorbed.
Tofu in tomato sauce.
6. Black sesame salt served with rice/boiled vegetables.
Sesame seeds have the highest calcium content among all seeds, making them an excellent source of calcium along with healthy fats.
Preparation method: Roast black sesame seeds until cooked, then lightly grind them with a little coarse salt to make sesame salt to eat with brown rice, sticky rice, or as a dipping sauce for boiled vegetables.
Tips to help your body absorb calcium optimally.
Take advantage of sunlight: Calcium needs vitamin D to be absorbed into the bloodstream. Therefore, in addition to a calcium-rich diet, you should spend 15-20 minutes sunbathing in the early morning each day.
Limit your salt intake: Eating too much salt causes the body to excrete more calcium through urine.
Diversify your menu: Rotate these dishes throughout the week to ensure meals are varied, delicious, and provide essential nutrients for the whole family.