When we talk about calcium, milk will pop up in our heads. Calcium is important. But milk isn’t the only or even the best source.

当我们提到钙质时，脑海中自然而然就会浮现牛奶。钙质是重要的矿物质，但是牛奶并不是唯一或是最好的钙质来源。

Getting enough calcium during childhood and growing years is important for bone strength. That is why most of us were shoved with milk throughout our childhood. The truth is, milk is not the only source of calcium. As some people may be intolerant to milk as it contains lactose, there are a lot more high-calcium food that can be consumed to replenish our calcium requirement.

在儿童和成长期，摄取足够的钙质对我们的骨骼成长是何其重要。这就是为什么大多数人在儿童时期都是喝牛奶的。事实是，牛奶并不是唯一的钙质来源。由于有些人对含乳糖的牛奶不耐受，因此他们可以摄取其他含高钙的食物来补充钙质。

• Dark green vegetables / 深绿色蔬菜

People who cannot consume milk, or do not favour the taste of milk, can opt to consume a lot of vegetables. There are a lot of vegetables which are high in calcium. Mustard leaves, okra, bok choy, kailan, spinach and tapioca leaves are the vegetables you can get easily in our market. These vegetables are packed with high calcium content, together with other vitamins and minerals. For example, ½ cup of cooked spinach can provide you 241mg of calcium. It is almost 25% of daily calcium requirement for adults. It is easy enough to cook spinach as you can just stir-fry it and have it during your lunch and dinner. Voila!

那些不能食用牛奶或不喜欢牛奶味道的人可以选择大量蔬菜。有很多含高钙的蔬菜，比如芥菜叶、秋葵、白菜、芥兰、菠菜和木薯叶都是我们在市场上容易买到的含高钙蔬菜。这些蔬菜的钙质含量高，而且还富含其他维生素和矿物质。例如：1/2杯的熟煮菠菜可为您提供241毫克的钙质。这钙质含量几乎是成人每日钙需求量的25%。烹煮菠菜很容易。您只需在午餐或晚餐将其炒熟即可。

• Tofu and Tempeh / 豆腐和豆豉

Soybeans are naturally rich in calcium. Tofu and tempeh are two good examples of high-calcium food made from soybean. These two are also popular meat substitutes among vegetarians and vegans. Tofu is made by extracting protein from soymilk, thus made it a lean protein source. Tempeh is made by fermentation process and it contains a lot of fiber. ½ cup of tofu can give you 434mg of calcium while tempeh about  92mg of calcium. Most of us are familiar with tofu, but how about tempeh? How do we cook it? You can just season it with some salt and turmeric powder and fry it. Sounds like a tasty snack, right?

大豆是天然富含钙植物。豆腐和豆豉是大豆制成的富含钙的两个很好的例子。这两种食品也是素食主义者和素食者中最受欢迎的肉类代替品。豆腐是由豆浆中所提取的蛋白质制成的，因此它被成为瘦肉蛋白质来源。豆豉是通过大豆发酵过程制成的，它含有大量的纤维。1/2杯的豆腐可以提供您434毫克的钙质，而豆豉可提供您大约92毫克的钙质。我们大多数人都熟悉豆腐，但豆豉呢？我们怎样用豆豉做饭？您只需用一些盐和姜黄粉调味，然后拿去煎。这样就可以做出一道美味的小吃了。

• Nuts / 坚果

Nuts are a good source of calcium. One-quarter cup (35 grams) helps you meet between 2–10% of the requirement, depending on the type of nut. Almonds are especially rich in calcium, providing us 97mg calcium with only ¼ cup of them. Pistachios and hazelnuts also good sources of calcium. You can eat them as snacks, but remember, moderation is the key. Since nuts are very calorie dense, eating them in large amount might result in weight gain.

坚果是钙质的良好来源。四分之一杯的坚果（35克）可帮助您达到2-10%的钙质需求，取决于坚果的类型。杏仁含有丰富的钙质。只需1/4杯的杏仁就可以提供我们97毫克的钙质。开心果和榛果也是钙质的良好来源。您可以把它们当作零食，但是切记，适度的食用很重要，因为坚果的热量很高。大量食用会导致体重增加。

• Some fruits / 水果

Some fruits contain a good amount of calcium. Medium-sized orange may give you 48-65mg of calcium, depending on the size. That’s about 5-7% of calcium requirement. Other than orange, figs also packs a bundle of calcium. It gives you about 18mg and 13mg if dried. Blackcurrant, blackberries and raspberries are also good sources of calcium. These fruits not only packed with calcium, they are also rich in vitamins such as vitamin C which is good for our health.

有些水果含有大量的钙质。中等大小的橙子可能会提供您48-65毫克的钙质，取决于它的大小。这大约是钙需求量的5-7%。除了橙子，无花果也含有钙质。干的无花果可提供13-18毫克的钙。黑加仑、黑莓和覆盆子也是钙质的良好来源。这些水果不但富含钙质，还富含维他命，如对我们身体有益的维他命C。

So, if you don’t do dairies, you can always get your calcium supplementation through high-calcium foods mentioned above. Remember that calcium is not only beneficial for your bone health, but it is also essential for your cells to function well. Let’s boost up our calcium level!

因此，如果您不食用乳制品，您还是可以通过以上所提到的高钙食物补充钙质。切记，钙质不但对我们的骨骼有益，它还对我们的细胞运作很重要。即日起，让我们一起提高我们的钙水平吧！