1, milk
Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium.
Step 2: vegetables
There are also many varieties of vegetables with high calcium content. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.
3. Bean products
Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
4, kelp and shrimp skin
Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
5. Animal bones
Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Precautions:
1, calcium supplementation is not as much as possible. Many elderly people mistakenly think that the more calcium is supplemented, the more calcium is absorbed and the more bones are formed, but this is not the case. Usually, people over 60 need to consume 800 mg of calcium every day. Excessive calcium supplementation can not turn into bones, but will cause complications and endanger the health of the elderly.
2. Calcium supplementation can't cure osteoporosis. Osteoporosis is a systemic metabolic bone disease and a manifestation of human aging. Osteoporosis usually occurs in women who are 5 to 10 years after menopause and men who are 65 to 70 years old. A large amount of calcium supplementation for young people can not reverse the trend of bone loss, nor can it cure osteoporosis.
People's Network-What vegetables are high-calcium varieties? Old people often eat five kinds of foods to supplement calcium.