What should middle-aged and elderly men eat to supplement calcium?

What to eat to supplement calcium for middle-aged and elderly men is the most concerned topic for men of their age. Calcium deficiency will cause inflexibility of legs and feet, clumsy movements, osteoporosis symptoms, joint pain, and loose teeth. These are all manifestations of calcium deficiency. Drug supplementation is an important prerequisite. You can try food supplements first. Food supplements are also very effective and help absorption. The following will introduce what to eat to supplement calcium for middle-aged and elderly men.

The calcium in food is not less than that in calcium supplements, and natural calcium is better for the human body. If the elderly want to supplement calcium, they can eat more calcium-rich foods, such as soybeans, milk, etc. They can also drink more bone soup. Stewing spare ribs with peanuts, bone soup, etc. is the best way to supplement calcium, but be sure to skim off the oil. They can also eat more seafood with shells, and eat the softer shells of shrimps.

1. Animal bones

More than 80% of animal bones are calcium, but it is insoluble in water and difficult to absorb. Therefore, when making food, you can break it up in advance, add vinegar and simmer it 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 right method. Dry-frying fish and braised fish can make fish bones soft and crispy, making it easier to absorb calcium, and they can be eaten directly.

2. Vegetables

There are also many high-calcium varieties among vegetables. 100 grams of Chinese mustard contains 230 mg of calcium; 100 grams of Chinese cabbage, rapeseed, fennel, coriander, celery, etc. also contain about 150 mg of calcium per 100 grams.

Friendly reminder: Eating 250 grams of these green leafy vegetables every day can supplement 400 mg of calcium.

3. 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 all good sources of calcium. Health Tips: You should also be selective when drinking milk in summer.

4. Kelp and shrimp

Kelp and 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 good delicacy when cooked with meat or served cold. Shrimp skin contains a higher amount of calcium, with 25 grams of shrimp skin containing 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 allergic to seafood should consume it with caution.

5. Soy products

Soybeans are high-protein foods and also contain a lot of calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium. Other soy products are also good sources of calcium.

Friendly reminder: 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 complexes, thereby 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 rich in nutrition.

The above are some of the things I introduced to you about what to eat to supplement calcium for middle-aged and elderly men. You can make some of them at home regularly. The advantage of food therapy is that it is well absorbed and has no side effects. It can also supplement other nutrients. It is rich in nutrients. If you eat it often, you can try different methods. Don't just eat one kind and then you will lose interest in it.