Calcium is an important element in the body, and many people are deficient in calcium, especially the elderly, who need to pay special attention.How should the elderly properly supplement calcium?What foods are good for elderly people to eat to supplement calcium?In this article, we will introduce the foods rich in calcium, and hope it is helpful to everyone!

How should the elderly properly supplement calcium?

"A cup ofmilkstrengthens a nation", the principle of this is almost understood by everyone.However, for the elderly, simply drinking milk is not enough to supplement calcium. Calcium supplements should be the main focus in the elderly's life.However, there are so many types of calcium supplements available on the market, and it is difficult to choose.

Almost everyone is deficient in calcium

The elderly are a period of high calcium demand for the human body, which not only affects bone health, but also has important effects on the heart,bloodvessels, endocrine, nervous and muscle systems, and generally elderly people need to supplement.Women over 40, as well as elderly people who have back pain, decreased height, hunchback, and fractures, should consider whether they need to supplement calcium.

For elderly people who are at high risk of osteoporosis, especially those who are easily prone to fractures due to minor injuries;Elderly women who have had bone fractures after menopause, especially their mothers and sisters have a history of bone fractures;Elderly people who have been exercising for a long time at a high intensity or have very low exercise;Patients with hyperthyroidism, etc., Professor Meng Xunwu suggests that they should go to the hospital for bone density checks, and treat according to the doctor's advice.

To choose calcium supplements, you need to consider three indicators.

The elderly can supplement calcium from dietary and supplement both aspects.In terms of diet, the Chinese traditional dietary structure is mainly based on low calcium content and high phytic acid grains, and the food contains a lot of oxalic acid (such asspinachand bamboo shoots), and many elderly people also have a habit of drinking tea, which can easily lead to oxalic acid,coffeeintake, which affects calcium absorption.Therefore, elderly people should first change their diet, eat more calcium-rich foods, including dairy products, deep green vegetables, legumes, and seafood.Especially dairy products, which are rich in calcium and easily absorbed, are particularly suitable for the elderly.

Appropriate supplementation of calcium supplements is also an important way to supplement calcium.When choosing calcium supplements, you need to consider the calcium content, absorption rate, and ingredients.Currently, there are carbonate calcium, chloride calcium,lemonacid calcium, lactic acid calcium, andgrapeglucose calcium, etc. The calcium content is different, namely 40%, 27%, 21%, 13% and 9%.Among them, lactic acid calcium and grape sugar calcium have better solubility and are relatively easier to absorb;Carbonate calcium, lemon acid calcium, lactic acid calcium, and phosphate calcium can all effectively reduce bone loss, and carbonate calcium has a relatively high calcium content and good absorption rate, so currently 80% of calcium supplements are carbonate calcium, such as Calcium. The. The., which can effectively improve the calcium deficiency in the elderly.

In terms of calcium supplement composition, it should contain a certain amount of vitamin D.Since the elderly's body's ability to synthesize vitamin D is only 1/3 of that of young people, it is necessary to supplement vitamin D when supplementing calcium.In addition, it is also necessary to pay attention to the content of heavy metals (lead, mercury, etc.) in the calcium supplement, for the elderly, selecting safe calcium supplements is also very important.For example, Calcium. The., which is suitable for elderly people to supplement calcium, has 0 heavy metal content, and also contains vitamin D, which is better absorbed by the elderly, not only safe, but also has good absorption.

The elderly should have a specific way and time to take calcium supplements.

Compared to calcium content and ingredients, the factors affecting absorption are more.First, the way of taking.When taking a large dose of calcium (such as 1000mg) every day, it is better to take it in multiple doses than to take it all at once.Second, the time of taking.When the body has a lot of stomach acid (such as after eating), the absorption rate will be higher.However, excessive supplementation of calcium can affect the absorption of iron and zinc.

Therefore, it is generally recommended that people with low stomach acid should take it after eating;While people with normal stomach acid can take it before eating.It is also appropriate to take calcium before bedtime.Because the blood calcium level needs to be maintained at a normal level during the day, the intestines can transfer the calcium absorbed from the diet into the blood during the day, and at night after 12 o'clock, the blood calcium level will gradually decrease, and the oke will release calcium.Taking calcium supplements before bed is a good time.The human body needs to maintain normal blood calcium levels, and the intestines can transfer calcium absorbed from the diet to the blood during the day, while after 12:00 at night, blood calcium levels gradually decrease, and the body will automatically release bone calcium into the blood to maintain blood calcium levels, leading to a large loss of bone calcium.Therefore, it is best to take calcium supplements at this time.

Note: When taking calcium supplements, older people should also pay attention to getting enough sunlight and doing moderate exercise.Older adults should aim to get an average of 30 minutes of sunlight exposure per day and maintain moderate and regular exercise.Taking calcium supplements is a long-term solution, not a quick fix. Consistently taking calcium supplements is the best way to combat osteoporosis.Regarding intravenous injection, this method is typically only considered when there are serious conditions such as convulsions, and intravenous injection has many contraindications for older people, so it must be handled with extreme caution.

What foods are good for older adults to take calcium?

Milk

Half a liter of milk contains 300mg of calcium and also contains various amino acids, lactic acid, minerals and vitamins, promoting the digestion and absorption of calcium.Furthermore, the calcium in milk is easier for the human body to absorb, so milk should be the main food for taking calcium.Other dairy products such asYogurt.Cheeseand calcium-rich milk powders are good calcium sources.

Soy products

Soybeans are a highproteinfood, and also contains a lot of calcium.500gSoy milk contains 120mg of calcium, and 150gTofu contains up to 500mg of calcium, and other soy products are also good for taking calcium.Also, experts remind you that soy milk needs to be boiled 7 times before eating.And tofu should not be eaten with certain vegetables, such as spinach.Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate, thereby hindering the absorption of calcium by the human body, so tofu and other soy products should not be cooked with spinach.However, if soy products are cooked with meat, they are delicious and nutritious.Seaweedand kelp

Seaweed and kelp are high-calcium seafood. Eating 25g of seaweed and kelp every day can supplement 300mg of calcium.And they can also lower blood lipids and prevent hardening of the arteries.

Seaweed and meat can be cooked together or eaten after cooking, which is a delicious dish.Kelp has a higher calcium content, and 25g of kelp contains 500mg of calcium, so kelp is a good choice for taking calcium in soups or fillings.

Animal bonesAnimal bones contain more than 80% calcium, but it is not water-soluble and difficult to absorb, so when making food, it can be pre-crushed and added to

Vinegar

after simmering in low heat.After eating, remove the foam and add somegreensto make a delicious and nutritious soup.Note: Fish bones can also supplement calcium, but you need to choose the right way to eat them.Dry

Fried fishand steamed fishcan make fish bones softer and easier to absorb calcium, and they can be eaten directly.VegetablesVegetables also contain many calcium-rich varieties.Chinese cabbage

contains 230mg of calcium per 100g;

Smallwhite cabbage100 grams contains 230 mg of calcium;spinachChinese cabbagechivescorianderceleryetc. contain about 150mg of calcium per 100g.What is good for older adults to take calcium?Soup5 eggs, mixed with

flour

Shrimp

mushroommeattomato soupmushroom 50g, meat 100g, tomato 250g.Cooking steps for tomato, mushroom, and meat soup:Steamboil, use cornstarch to thicken the soup, then add a small amount of

pepperseasoning, then add the soup and stir well, and serve.25g, cooked

pork50g, cookedchicken100g pieces,chicken soup500g, a little salt.25g flour, cooked with pork to make a meat paste;Pour the chicken soup and cook it to dissolve and mix, add milk, iodized salt,MSGand then pour it into the soup pot and add the egg yolk, and then divide the chicken pieces into 4 bowls, add the soup, and then eat it in 4 times.Yellow beansstewed;pig trotters

methodBuy two pig trotters, and also prepare some yellow beans. The ingredients are a little salt and vegetable oil.Put vegetable oil in the pot and add pig trotters. After the pig trotters change color, you can take them out.Put the fried pig trotters in the electric pressure cooker, add the soaked yellow beans, and cook for 35 minutes. After cooking, add a little salt.

Yellow beans and pig trotters are rich in calcium and collagen, which can help better absorb the calcium in yellow beans.

However, pig trotters contain a high amount of saturated fat, so it should not be eaten often.Milk

oatmealporridge

A moderate amount ofriceand a bottle of milk and some

prunesand a littlesugarBlack datesWash the rice thoroughly until the grains are fully expanded, then pour in the milk and stir, and continue to cook over low heat for 10-20 minutes until the rice grains are viscous and fragrant, then it is ready.When eating, you can add sugar to taste.Drinking oatmeal, milk and prunes is good for body and blood deficiency.

Seafood powdermushrooms

meat strips

tofu soup50g mushrooms, 100g meat strips, 250g tofu.How to cook tofu soupSteamed

and cooked, use potato starch to thicken the soup, then add a little

pepperand stir well, then eat.Cook, thicken with cornstarch, then add a small amount ofBlack pepperHeat, stir and consume.