With the increase of age, the bone in the human body will slowly lose. If you don't pay attention to your diet and have less outdoor activities, osteoporosis may occur, and there is a danger of fracture if you collide slightly. Therefore, middle-aged and elderly people must pay attention to calcium supplementation. So, how can middle-aged and elderly people supplement calcium better?
First, eat more foods with high calcium content.
1. Shrimp skin: Because the calcium content in shrimp skin is particularly high, middle-aged and elderly people should supplement calcium for their bodies, so they might as well eat shrimp skin often. For example, they can make soup with shrimp skin, or wrap jiaozi and jiaozi, which are all good choices.
2. Auricularia auricula: Auricularia auricula can not only effectively lower blood pressure, reduce blood fat, clean the stomach, but also have a good calcium supplement effect, so it is more beneficial for middle-aged and elderly people to eat Auricularia auricula regularly.
3. Milk: Milk is not only rich in calcium, but also contains a variety of amino acids, vitamins and minerals. It is beneficial to the digestion and absorption of calcium by the human body. Therefore, middle-aged and elderly people who want to supplement calcium may wish to drink a glass of milk or yogurt every day.
4. Sesame paste: It was found that 100g sesame paste contains 1057mg of calcium, which is particularly rich. Sesame paste is rich in lecithin, which can prevent premature graying and hair loss. Therefore, middle-aged and elderly people may wish to eat more sesame paste when they want to supplement calcium.
5. Kelp: Kelp is also a good calcium supplement food, plus it contains a variety of amino acids, vitamins, inorganic salts and so on. Eating kelp regularly can not only supplement calcium for the body, but also reduce cholesterol and prevent iodine deficiency goiter. It is suggested that middle-aged and elderly people should eat more kelp when they need calcium supplement.
Second, more sunshine can promote the absorption of calcium.
Although some people often eat foods rich in calcium, their bodies still have the problem of calcium deficiency, mainly because their bodies have poor absorption of calcium. At this time, they should go outdoors to bask in the sun. When the content of vitamin D in the body increases, it can promote the absorption of calcium, thus effectively alleviating the symptoms of calcium deficiency.
Third, proper exercise promotes the absorption of calcium.
Middle-aged and elderly people should take more moderate exercise when supplementing calcium, such as brisk walking, jogging and playing Tai Ji Chuan. Insisting on exercise is also beneficial to the body's absorption of calcium.