There is a saying that goes like this: Chinese is either in calcium supplementation, or on the way to calcium supplementation.
On the road to calcium supplementation, the Chinese people have a variety of moves, and calcium supplementation products are also overwhelming.
For the elders, the best way to supplement calcium is to drink bone soup ----! They believe that as long as they usually drink more bone broth, they can solve the problem of calcium deficiency in the body.
However, in the eyes of doctors, drinking bone broth is really not the best choice for calcium supplementation!
Bone broth, calcium supplementation is really limited
When I was a child, I had to stew bone soup every three to five years, thinking that what to eat and what to make up, drink more bone soup can supplement calcium and grow tall.
But in fact, if you want to drink bone soup to supplement calcium, the effect is really not big, although bone soup also contains calcium substances, in most cases, the calcium elements in the bones are in the form of "apatite crystals", it is difficult to "free calcium" into the soup.
Even if it is simmered for a long time, the calcium substance of bone broth is still pitiful.
In 1934, Professor McCANCE and others at King's Hospital London published a study on Bone and Vegetable Soup.
Studies have shown that the calcium content of several types of bone broth is only 5.2-29.6mg/100ml, which means that the calcium content of 5-26 cups (250ml) of bone broth --- can be equivalent to the calcium content in a cup of milk (322 mg of calcium per cup).
In addition to not being able to supplement calcium, bone broth also has some drawbacks, such as fat, sodium salt and purines are relatively high, especially those thick white soups, not rich in calcium, but full of emulsified fat.
Therefore, bone broth may not be able to supplement calcium, but drinking more will definitely gain weight!
In addition to bone broth, these foods are also very limited in calcium supplementation
First, cartilage and meat tendons
Since bone broth can not achieve the effect of calcium supplementation, then eating cartilage and meat tendons can not play a role in calcium supplementation.
The main components of cartilage and meat tendons are mainly collagen and connective tissue, while the calcium content is minimal, coupled with the more fat of the cartilage and meat tendons, eating more will also make you fat.
Second, shrimp skin
Shrimp skin is always called "calcium supplement food", and the calcium content is 991mg/100g.
It sounds like calcium is quite rich, but there is also a lot of salt, 100g of shrimp skin contains sodium accounted for 5057mg, and we usually do not eat shrimp skin, a bowl of shrimp skin wonton, eat the shrimp skin is only a few grams.
In addition, the calcium absorption rate of shrimp skin is not high, so it is not cost-effective to eat so much salt for a little calcium content.
What can really supplement calcium is these foods
What foods can be eaten to really supplement calcium?
1. Milk
Milk is known as the "all-powerful" king of calcium supplementation.
Whether it is adults or children, if you can develop a good habit of drinking milk every day, you can not only supplement the body with a large amount of easily absorbed calcium, but also enhance physical fitness and promote physical development.
2. Vegetables
Almost all dark green vegetables, such as spinach, leeks, oil wheat vegetables, etc., these calcium content is not low, and these vegetables can also promote the absorption of calcium in magnesium, potassium, vitamin K and vitamin C.
For example, 100ng of cabbage contains 294mg of calcium, almost 3 times that of milk, although the absorption rate is not as good as milk, but it is better than the amount of people.
3. Soy products
Soy milk, tofu and other soy products in the calcium elements are also very rich, soy products are not only particularly easy to digest, and the calcium contained in it is also very easy for the body to absorb, so eating some calcium elements appropriately is also a good way to supplement calcium.
However, it is worth mentioning that although soybeans are rich in calcium, after adding water to become soy milk, the calcium content is diluted, which is only 1/10 of the milk, so soy milk cannot replace milk.
4. Nuts
Peanuts, walnuts, pistachios, pine nuts and other nuts, all contain a lot of calcium elements, usually let children eat nuts as snacks, only in this way can play a scientific calcium supplement effect.
In addition, tahini is also rich in calcium, 100mg of tahini contains calcium can reach 170mg, eat a few spoonfuls of tahini, 200-300mg of calcium properly absorbed, but the only drawback is high calories, eat more will be fat.
Of course, in addition to diet, exercise is also important.
After all, the human body has always followed the physiological mechanism of "using it and retiring", and if it sits still for a long time, the bones of the body will also age.
Therefore, if you only pay attention to diet, but do not do some exercise that has a slight stimulation of the bones, it is difficult to let calcium substances play its role.
In daily life, you may wish to run, stride, weight-bearing exercise, jumping exercise, etc., while paying attention to smoking cessation and alcohol restriction, so as not to hinder the normal maintenance function of bone.
bibliography:
[1] R.A. McCANCE, W.Sheldon and E.M.WIDDOWSON's Bone and Vegetable Broth. (From the Department of Biochemistry and Pediatrics, King's College Hospital, London.) ）