Lack of calcium is a problem faced by many elderly people, especially those who neglected calcium supplementation when they were young. As age increases, the loss of calcium accelerates, so it is not surprising to lack calcium. It is crucial to supplement calcium in a scientific and reasonable manner and to be aware of relevant precautions.
Black beans, as high-calcium legumes, contain as much as 220 milligrams of calcium per 100 grams. Not only are they rich in calcium, but they also have a high protein content, accounting for about 40%, surpassing eggs and meat. Black beans are also rich in various essential amino acids for the human body. It is worth mentioning that black beans are cholesterol-free and contain plant sterols, which can effectively inhibit cholesterol levels in the body, helping reduce cholesterol, soften blood vessels, and are suitable for people with high cholesterol to consume.
Green vegetables are also a good choice for calcium supplementation. For example, rapeseed and bok choy contain up to 1500 milligrams of calcium per 100 grams, and other leafy green vegetables are not inferior in calcium content, so it is recommended to eat them regularly.
Animal bones contain more than 80% calcium. By making bone broth, one can effectively absorb calcium, and the effect is even better when the bones are crushed and cooked in the broth.
Seafood such as shrimp skin and kelp not only have high calcium content, providing 300 milligrams of calcium per 25 grams, but also help lower blood lipids and prevent arteriosclerosis.
Milk is a well-known calcium supplement. Half a pound of milk contains about 300 milligrams of calcium and is rich in lactic acid, vitamins, and minerals that promote calcium absorption.
Black fungus not only has the effect of lowering blood pressure but also excels at calcium supplementation. It also has multiple health benefits such as invigorating Qi, strengthening the mind, stopping bleeding, nourishing blood, promoting blood circulation, and anti-cancer effects. The gelatin in black fungus can adsorb and expel impurities from the body, effectively clearing the intestines and stomach, as well as dissolving foreign bodies such as hair and sand, with good results. It also has a certain resolving effect on gallstones and kidney stones.
Sesame paste has a very high calcium content, reaching 1057 milligrams per 100 grams. It is also rich in protein, amino acids, vitamins, and minerals, which are extremely beneficial for bone and tooth development. The lecithin in sesame paste can prevent premature graying or hair loss.
Soy products are also an ideal choice for elderly people to supplement calcium, as they are rich in calcium. However, make sure to cook them thoroughly and avoid consuming them with high oxalic acid vegetables such as spinach.
When supplementing calcium, pay attention to the following points:
– Calcium supplementation should be accompanied by vitamin D to enhance calcium absorption efficiency.
– Avoid taking phosphorus-containing calcium supplements to prevent affecting calcium absorption.
– Control the intake of magnesium, as excessive magnesium can interfere with the absorption and utilization of calcium.
– Reduce salt intake in food to aid calcium absorption.
– Pay attention to phytic acid and oxalic acid in food (such as spinach, water bamboo, etc.), and blanch them in boiling water before cooking to reduce these components.
In conclusion, elderly people can achieve calcium supplementation by adjusting their diet structure. When necessary, follow the doctor’s advice and take calcium supplements. Consume more black beans, green leafy vegetables, milk, sesame paste, soy products, etc., and pay attention to dietary combinations and lifestyle habits to promote effective calcium absorption.
