As you get older, it is hard to avoid waist soreness, backache and leg cramps. Sometimes you even break your arm and leg when you accidentally fall down.
This is to remind everyone that osteoporosis may come to you and calcium supplement is needed.
Perhaps at this time, everyone’s first reaction is: take calcium tablets quickly. Don’t worry, there are many calcium-rich foods in our usual food, which can be called [natural calcium tablets]. Calcium supplement is economical and effective. Why not give it a try?
1. Milk and its products
Milk and various dairy products can be called natural calcium banks, which not only have high calcium content, but also absorb well.
Every 100 ml of milk contains 104 mg of calcium. If you can drink 300 ml of milk every day, for middle-aged and elderly friends over 50 years old, you can get 3/10 of the daily calcium requirement.
Milk also has various products with different tastes. If you feel gastrointestinal discomfort after drinking milk, you can choose to drink 300 g of yogurt every day. Milk powder is also a good choice, 37.5 g (about 2 ~ 3 porcelain spoons) of milk powder per day is equivalent to 300 ml of milk.
If you are a middle-aged and elderly friend with relatively fat and high blood lipid, you can choose low-fat milk or dairy products.
2. Beans and bean products
There are many middle-aged and old friends who can’t stand the smell of milk. At this time, beans and bean products are good choices.
The calcium content in soybean is as high as 191 mg/100 g. In the process of making tofu, adding brine or gypsum can increase the calcium content even more.
For example, the calcium content of brine tofu is 138 mg/100 g and gypsum tofu is 116 mg/100 g, which is far higher than that of meat products. It can be called a [natural calcium tablet] with good quality and low price.
It is recommended that you eat 100g of soybean every week, equivalent to 220g of dried tofu, 290g of north tofu, or 560g of south tofu.
3. Green leafy vegetables
Green leafy vegetables, especially dark green vegetables, are rich in calcium, potassium, magnesium, vitamin C and other nutrients, which can promote the absorption and utilization of calcium.
Although oxalic acid, phytic acid and other substances in green leafy vegetables may reduce calcium absorption, we can remove these factors affecting absorption and improve calcium absorption rate by blanching.
It is recommended that everyone eat enough one kilo of vegetables every day, which can not only obtain rich calcium elements, but also supplement sufficient dietary fiber, vitamins and minerals, increase satiety, help control postprandial blood sugar, and also help maintain normal blood pressure, which is very beneficial to middle-aged and elderly friends with [three highs].
4. Aquatic products
In animal food, all kinds of aquatic products, fish, shrimp, crab, shellfish food, calcium content is relatively high. For example, the calcium content in fish is about 50 ~ 150 mg/100 g, and the calcium content in shellfish is higher, more than 200 mg/100 g. Moreover, the fat in these foods is mostly unsaturated fatty acid, with good quality. Middle-aged and elderly friends eat it properly, which is beneficial to cardiovascular health.
It is recommended that you eat 40 ~ 50g of aquatic products every day and 280 ~ 350 g per week to meet your physical needs.
Here, I would like to remind you that some aquatic products have high cholesterol in their viscera, such as crab roe and fish roe, and cannot eat too much.
5. Nuts
Nuts, especially those containing more oil, are also a good source of calcium. The calcium content of various fried nuts is as high as 100 ~ 200 mg/100 g.
In addition, nuts are also rich in unsaturated fatty acids and many fat-soluble vitamins, such as vitamin E, which are beneficial to cardiovascular health if used in an appropriate amount.
We recommend that you eat 25 ~ 35 grams of nuts every day, which is about the amount of a handful of nuts with their shells removed.
Step 6 Get in the sun
Our skin can synthesize vitamin D by itself under the irradiation of ultraviolet rays in sunlight. Vitamin D can help our bodies absorb and utilize calcium. If calcium is an essential raw material for bone health, vitamin D is the gatekeeper guarding this raw material warehouse.
Ensure to exercise in the sun for more than 20 minutes every day to promote the synthesis of vitamin D and the absorption and utilization of calcium.
7. Campaign
In order to better promote the use of calcium by bones, we need to stimulate bones through exercise.
Ensure that you exercise for at least 30 minutes every day. In addition to aerobic exercises such as jogging, Taijiquan and cycling, you can also choose appropriate exercise methods such as lifting dumbbells, pushing up walls and crawling on your knees.
However, it should be noted that if you are a friend who has been diagnosed with osteoporosis, you should exercise under the guidance of a doctor to avoid sports injury and aggravate the disease.
8. There are some foods to watch out for
Some foods, although high in calcium, are not a good source of calcium.
Why? Let’s give two examples to show you.
The calcium content in sesame paste is very high, reaching 186 mg/100g. However, we seldom eat sesame paste at ordinary times, and we don’t eat too much when we eat it. The calcium obtained from sesame paste is actually very small.
In addition, shrimps are similar. Although the calcium content is also very high, reaching 555 mg/100g, shrimps are rarely eaten in daily life, so shrimps are not a good source of calcium.
More importantly, if we only look at the calcium content in these foods, eating sesame paste and shrimps in order to supplement calcium will also bring more problems: sesame paste contains more oil, high sodium salt and high calories, while shrimps also contain a lot of sodium salt, which is not conducive to cardiovascular health.
9. Bone Decoction Calcium Supplement Unreliable
Everyone always has the idea of [eating what to supplement what], always saying that to supplement calcium, one must drink bone soup.
In fact, the calcium content in bone soup is relatively low, and the absorption is not good. In addition, drinking bone soup will also drink a large amount of fat and purine, which is not conducive to health.
Therefore, drinking bone soup is not a reliable calcium supplement method.