What are the best ways to supplement calcium

We all know that trace elements are relatively important in our body. If we lack trace elements, our body will show some symptoms. For example, iron deficiency will cause anemia, and calcium deficiency will cause osteoporosis and other symptoms. However, many young people always think that calcium supplementation has nothing to do with them, and always think it is a matter for the elderly and children. In fact, this idea is wrong. In fact, there are some people in every age group who need calcium supplementation, especially those who have irregular diet for a long time. Let’s learn about the methods of calcium supplementation below.

What are the ways to supplement calcium?

1. What foods can supplement calcium?

Milk and dairy products: cow's and goat's milk and their milk powder, cheese, yogurt, and condensed milk.

Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, fermented tofu, etc.

Seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, crab, kelp, seaweed, clams, sea cucumber, snails, etc.

Meat and poultry eggs: lamb, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, pork floss, etc.

Vegetables: celery, rapeseed, carrots, radish greens, sesame, coriander, Chinese mustard, black fungus, mushrooms, etc.

Fruits and dried fruits: lemon, loquat, apple, black dates, apricot preserves, tangerine cakes, peach preserves, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

2. Dietary methods of calcium supplementation

1. Milk

Half a pound of milk contains 300 mg of calcium, as well as a variety of amino acids, lactic acid, minerals and vitamins, which promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, 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.

Health Tips: Be selective when drinking milk in summer.

2. Kelp and dried shrimp

Kelp and dried shrimp are high-calcium seafood. Eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis. Kelp is a delicious dish whether cooked with meat or served cold after being cooked. Shrimp skin contains higher calcium. 25 grams of shrimp skin contains 500 mg of calcium. Therefore, using shrimp skin to make soup or stuffing is a good choice for daily calcium supplementation.

Friendly reminder: People who are prone to allergies to seafood should consume it with caution. 3. Soy products

Soybeans are high-protein food and also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains as much as 500 mg of calcium. Other soy products are also good sources of calcium supplements.

Soy milk needs to be boiled repeatedly 7 times before it can be consumed. Tofu should not be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate complex, thus hindering the body's absorption of calcium. Therefore, tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will taste delicious and nutritious.

4. Animal Bones

More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb. Therefore, when making it into food, you can crush it in advance, add vinegar and cook it slowly over low heat. When eating, remove the floating oil and add some vegetables to make a delicious soup.

Friendly reminder: Fish bones can also supplement calcium, but be careful to choose the appropriate method. Dry-fried fish and braised crispy fish can soften the fish bones, making it easier for calcium to be absorbed, and they can be eaten directly.

5. Vegetables

There are also many varieties of vegetables that are high in calcium. 100 grams of Chinese mustard greens contains 230 mg of calcium; each 100 grams of Chinese cabbage, rapeseed, fennel, coriander, celery, etc. also contains about 150 mg of calcium.

If you want to have a healthy body, you must ensure that there is no lack of trace elements in the body. After understanding the methods of calcium supplementation, we know that there are many ways to supplement calcium. Many people choose to take medicine to supplement calcium. In fact, although this has a good effect, it still has many side effects on the body. Try to supplement the calcium needed in the body through our daily diet. We should also go outdoors more often for exercise. Getting more sun can also help us supplement calcium well.