Appropriate consumption of dairy products, green vegetables, bean products, seafood and other foods can supplement calcium, among which dairy products have the best calcium supplement effect.

1. Milk is rich in calcium, and the ratio of calcium to phosphorus is appropriate. It contains vitamin D, lactose, amino acids and other factors that promote calcium absorption. Therefore, it is recommended to drink 300 g of liquid milk every day. For people who are lactose intolerant, yogurt or low lactose milk products can be the first choice. People who are proved to be allergic to milk protein should avoid eating milk.

2. Calcium supplementation requires sufficient vitamin D to help calcium absorption. Egg yolk, animal liver, marine fish and other foods can be eaten in moderation, which contributes to the absorption of calcium.

3. Processing soybeans into bean products such as bean curd and dried bean curd to improve the calcium content and absorption rate. Regular and moderate consumption helps to supplement calcium.

4. Dried fish, shrimp skin and other seafood are also rich in calcium, but the salt content is high, so it can't be eaten excessively.

In addition, more outdoor activities are needed to help the skin synthesize vitamin D through ultraviolet rays in the sun, thus delaying osteoporosis and muscle attenuation.