Surprise with a dish containing 20 times more calcium than milk

Dried sardines are not only 20 times richer in calcium than milk, but also provide lots of protein, omega-3 fatty acids, magnesium.

From children to the elderly, calcium is an extremely important nutrient, only with enough calcium can we have healthy bones and teeth. Many people choose to drink milk, take calcium tablets and other calcium supplements when they want to increase calcium in the body.

However, Dr. Liu Fuxuan, Affiliated Hospital of Sun Yat-sen University of Medicine (China) said that instead of taking calcium tablets to supplement calcium, it should be supplemented from food.

Doctor Liu Fuxuan suggests that there is a food that has 20 times more calcium than milk that few people know about, which is dried sardines . Every 100g of dried sardines contains about 2200mg of calcium, while the recommended daily intake for adults is only 650-800mg.

Dried sardines have 20 times more calcium than milk. (Illustration photo)

In addition to calcium, dried sardines can also supplement DHA to regulate physiological functions, good for the brain, and increase recovery ability. DHA is not only necessary for the development of young children but also very important for the elderly. This component cannot be produced by the body itself, so it needs to be supplemented from daily foods.

Dried sardines also contain magnesium,  which can help keep the body's nerves, muscles, and blood vessels healthy, and it can also improve calcium absorption. Dried sardines are also rich in zinc, which can help maintain the immune system and fight aging.

Despite their small size, dried sardines are rich in protein and omega-3 fatty acids.  A 4.4-ounce can of sardines contains 23 grams of protein and 1.8 grams of omega-3s. Protein is also needed to help absorb calcium, and omega-3s may protect the heart.

In addition, another characteristic of dried sardines is that the crunchy feeling when chewed can stimulate the central nervous system to achieve a feeling of fullness by chewing.  At the same time, because of its low calorie content, this dried fish is quite recommended for those who need to lose weight.

Another advantage of dried sardines is that they are very low in mercury, so they are very safe without worrying about the body being contaminated with metals.

Notes when eating dried sardines

To enhance the flavor, many small dried fish will be marinated with food additives. The most important thing to pay attention to is the salt content, according to the World Health Organization's standards, daily salt intake should be less than 5g. To avoid diseases such as high blood pressure caused by eating too much salt, pay attention to the salt content of the dried sardine products you buy.

Additionally, sugar and lipids in dried fish also enhance flavor, but since both will increase total calories, health-conscious people should prefer additive-free products produced by natural methods.

Especially in dried fish, including sardines, there can be quite a lot of cholesterol. For example, 100 grams of dried fish contains up to 688 mg of cholesterol, 7 times more than lean meat, so you should only eat dried sardines in moderation, eat a little with rice, you can eat about 2 tablespoons at most to avoid increasing cholesterol.

People with kidney problems or gout should avoid sardines. They contain a substance that produces uric acid. A buildup of uric acid can cause kidney problems and worsen gout.

How to eat dried fish beneficially

Small dried fish soaked in vinegar helps dissolve calcium for easier absorption. (Illustration photo)

Yumiko Izawa, a Chinese chef in Japan, recommends a simple method of eating small dried fish: soak them in vinegar, which can dissolve calcium into calcium acetate, making it easier for the body to absorb:

Ingredient

• Small dried fish 120g
• Vinegar 500ml
• A clean container with a lid

Making

• Put the dried fish in a box, pour in vinegar and soak for 1 minute, you can add garlic and ginger to taste. Although vinegar can be preserved for a long time, it is best to eat within 1 week to avoid the small fish from becoming soft.
• If you want to add more calcium, you should soak the dried fish in vinegar, then boil it for five minutes, which will be more conducive to dissolving the calcium.

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