What is the best calcium supplement for middle-aged and elderly people?
1 animal bones
More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when it is made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
2. 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, calcium in milk is more easily absorbed by human body, so milk should be used as the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: You should also have a choice when drinking milk in summer.
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.
Friendly reminder: Soymilk needs to be boiled for 7 times before it can be eaten. Tofu, on the other hand, should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so tofu and other bean products are not suitable for cooking with spinach. However, if bean products are cooked with meat, they will be delicious and nutritious.
Calcium supplement drugs for middle-aged and elderly people
At present, calcium supplements sold in the market mainly include calcium supplements containing more inorganic acid and calcium supplements containing more organic acid. Among them, calcium supplements containing more calcium inorganic acid have high calcium content, but their solubility is low, which has a certain stimulating effect on human gastrointestinal tract. The spleen and stomach function of the elderly is inherently weak. If you take calcium supplements containing more calcium inorganic acid, you are prone to heartburn, nausea, stomach pain and other symptoms. This will not only affect the calcium supplement effect of the elderly, but also bring damage to their gastrointestinal tract. In addition, calcium inorganic acid must be neutralized by gastric acid before it can be absorbed by the human body. The gastric acid secretion of the elderly is relatively small, and the absorption rate of calcium inorganic acid is naturally not high. However, calcium supplements containing more organic acid calcium have lower calcium content, but can be absorbed by the human body without much decomposition of gastric acid, so they are very suitable for the elderly.
It should be noted that it is best for the elderly to take calcium supplements after meals. Because taking calcium supplements after meals can not only reduce the stimulation of drugs on the gastrointestinal tract, but also delay the speed of calcium ions entering the blood, so as not to make people's blood calcium concentration rise too high (too high blood calcium concentration will cause damage to people's hearts). In addition, diuretics in antihypertensive drugs and some drugs for arrhythmia are prone to adverse reactions with calcium ions. Therefore, elderly people with hypertension and heart disease should not blindly take calcium supplements. If they must take them, they should be guided by a doctor.
How do the elderly choose calcium supplement products
1, whether vitamin d is added to calcium tablets. Because vitamin D can roughly determine the absorption and utilization of calcium. Therefore, calcium tablets specially added with vitamin D are more easily absorbed by the human body and have high utilization rate.
2. What is the content of calcium ion? Calcium exists in ionic state, which is easy to be absorbed by human body, not deposited and not easy to cause constipation. Therefore, the higher the calcium ion content of calcium tablets of the same size, the better the quality of calcium tablets.
3, the brand is better. There are many brands of calcium tablets on the market now, with uneven quality and high and low prices.
It is suggested to choose some well-known brands of calcium tablets in China or imported calcium tablets from abroad, so that the quality can be better.
4. Strong pertinence. There are many kinds of calcium tablets, so calcium tablets suitable for middle-aged and elderly people should be mainly aimed at the frequently-occurring diseases of middle-aged and elderly people.
Such as backache, calf spasm, osteoporosis and hyperosteogeny, osteomalacia, various fractures, hypertension, cardiovascular and cerebrovascular diseases and diabetes. Strong pertinence, the effect is good.