1. Make good use of dairy products into dishes. Many people are lactose intolerant, try adding dairy products to dishes. Use low-fat milk powder instead of flour and milk instead of water. For example, when stewing beef, add fresh milk can increase the flavor; steamed egg custard, use milk instead of water to increase the smooth texture. Summer often eat salad, may try to use plain yogurt instead of salad dressing. 2. Homemade "high calcium vinegar". When cooking bone broth or stewing meat, add some vinegar to accelerate the precipitation of calcium. You can make your own "high-calcium vinegar" by soaking the shells of hard-boiled eggs in vinegar for a few minutes, and the shells will slowly dissolve without even a trace of residue, which gives you about 1,800 milligrams of calcium (the World Health Organization specifies 500 milligrams of calcium per day for prevention and 1,000 milligrams per day for treatment). You can use this high-calcium vinegar when stir-frying. 3. Eat more small fish and seaweed. Known for their longevity, the Japanese do not often drink milk, but rarely lack of calcium, which is mainly due to their regular consumption of fish and shrimp. Want to rely on fish and shrimp calcium, preferred small fish and shrimp, such as small dried fish, canned sardines and shrimp, even with the bones and skin eat the whole, calcium effect is better. In addition, seaweed, kelp and other algae, is also very good calcium food. 4. Snacking can also supplement calcium. Legumes and seed foods also provide rich calcium, like soybeans, sesame seeds, lotus seeds, dates and raisins. Parents who prepare snacks for their children may want to replace chocolate and potato chips with almonds, seaweed, and pistachios. 5. Don't forget to take vitamin D. Calcium needs vitamin D to be absorbed by the small intestine and transported to the bones via the bloodstream. The best sources are fatty fish like eel and salmon, followed by egg yolks and milk. There are also shiitake mushrooms, which can be left out in the sun for 1-2 hours before cooking to produce a lot of vitamin D, which can then be combined in different dishes to help with calcium absorption. Knowing what the elderly eat calcium supplement effect is good, of course, people every day sunshine can also get vitamin D.