Mr. Wang said that after getting old, he began to pay attention to health care. I heard that the elderly are prone to calcium deficiency and began to drink bone soup to supplement calcium. I didn't expect to drink bone soup for a year, drink osteoporosis, and break a bone as soon as I turned around.
In fact, Mr. Wang, like most people, was cheated by the so-called "common sense". Although there is a lot of calcium in bones, the calcium in bones is basically not boiled into soup.
The calcium content in bone soup is very low. In 100 ml bone soup, there is only about 1.6 mg of calcium, while the average calcium content of tap water in China is 2.9 mg, which is lower than that of tap water in most areas.
According to the recommendation of Dietary Guidelines for China Residents, adults should consume 800 mg of calcium every day, but according to the data of the International Osteoporosis Foundation, we have not even reached half of this value.
The elderly should consume 1000 mg of calcium every day, which is more than that of healthy young adults. The physical fitness of middle-aged and elderly people has declined, and the demand for calcium will not decrease, but the loss is more serious, so the demand is greater.
Food that is really suitable for calcium supplementation must meet three conditions.
First, the calcium content should be high.
Second, calcium in food should be easily absorbed by the human body.
Third, be sure to eat enough every time and eat for a long time.
Foods that meet these three conditions are the real "calcium supplement".
First, green leafy vegetables are suitable for all ages, not only high in calcium, but also rich in vitamins and plant fiber. Basically, it is a must for the table, and you don't need to prepare it deliberately.
Ordinary Chinese cabbage (also called cabbage, Chinese cabbage) contains calcium 12 1 mg per 100 g, and Chinese cabbage is 1 17 mg.
Second, soy products. The calcium content of bean skin is 239 mg, and that of tofu is about 1 10- 140 mg. There are many kinds of bean products, but the calcium content of other tofu milk and inner fat tofu is low.
Third, dairy products. The calcium content of milk is 104 mg, which is only average, not as good as cabbage, and the calcium content of yogurt is slightly higher than milk. The highest calcium content is cheese 799 mg, followed by milk powder 676 mg.
Dairy products are generally high in calcium and easy to absorb, but they are also high in calories and sugar, which may not be suitable for lactose intolerant people.