What can the elderly eat to supplement calcium? 10 recommended calcium supplement foods
As the aging of the population intensifies, the issue of calcium supplementation for the elderly has attracted much attention. Calcium is an important nutrient for maintaining bone health, but older people are more susceptible to calcium deficiency due to reduced absorption capacity. This article will combine hot topics on the Internet in the past 10 days, recommend 10 highly effective calcium-supplementing foods for the elderly, and provide practical dietary advice.
1. Why do the elderly need to pay special attention to calcium supplementation?
Data show that the prevalence of osteoporosis among people over 50 years old reaches 19.2%, and it is more serious among women. The calcium absorption rate of the elderly is only about 1/3 of that of young people. Coupled with the insufficient synthesis of vitamin D caused by reduced sunlight, the need for calcium supplements is even more urgent.
| age group | Daily calcium requirement (mg) | Actual intake (mg) |
|---|---|---|
| Under 50 years old | 800 | 650-750 |
| Over 50 years old | 1000-1200 | 500-600 |
2. Top 10 best calcium supplement foods for the elderly
According to nutritional research and clinical practice, the following foods are most suitable for calcium supplementation for the elderly:
| Ranking | food name | Calcium content (mg/100g) | Absorption rate | Recommended way to eat |
|---|---|---|---|---|
| 1 | cheese | 800-1200 | 32% | Eat as is/with bread |
| 2 | tahini | 1170 | 20% | Mixed noodles/vegetables |
| 3 | Shopee | 991 | 30% | Cook soup/stir-fry vegetables |
| 4 | black fungus | 375 | 25% | Cold/stir-fried vegetables |
| 5 | Tofu | 350 | 40% | Stew/fry |
| 6 | milk | 104 | 50% | One cup each in the morning and evening |
| 7 | green leafy vegetables | 100-300 | 15% | Stir-fried/blanched |
| 8 | kelp | 241 | 20% | Soup/cold salad |
| 9 | almond | 264 | 25% | 10-15 capsules daily |
| 10 | sardine | 382 | 30% | Steamed/Canned |
3. Three golden rules for calcium supplementation for the elderly
1.Fractionated supplementation is better than a large amount at one time: Intake no more than 500mg of calcium each time, and supplement 2-3 times a day for the best effect.
2.With Vitamin D: Vitamin D can promote calcium absorption. It is recommended to bask in the sun for 15-30 minutes every day or supplement 400-800IU vitamin D.
3.Avoid factors that affect absorption: Oxalic acid (spinach, bamboo shoots), phytic acid (cereal rind), and caffeine will inhibit calcium absorption and should be eaten separately from calcium-supplementing foods.
4. Calcium supplementation program for special groups
| crowd | special needs | Recommended plan |
|---|---|---|
| diabetics | Need to control sugar | Choose sugar-free cheese, tofu, green leafy vegetables |
| Hypertensive patients | Need to control sodium | Avoid shrimp skin and cheese, choose milk and tofu instead |
| lactose intolerance | avoid dairy products | Tahini, tofu, seafood substitutions |
5. Recent hot topics related to calcium supplementation
1.Can plant milk replace milk to supplement calcium?Experts point out that the calcium content of most plant milks is only 1/3 of milk, and the absorption rate is even lower, so it is not recommended as the main calcium source.
2.Will Calcium Supplements Increase the Risk of Kidney Stones?The latest research shows that calcium in food can actually reduce the risk of stones, but calcium supplements must be prescribed by a doctor.
3.Is calcium supplementation more effective at night?Clinical data shows that calcium supplementation before going to bed can reduce bone calcium loss at night, which is especially suitable for postmenopausal women.
6. Expert advice
1. Prioritize getting calcium from food, then consider supplements if necessary.
2. Have bone density checked regularly, once a year is recommended for those over 50 years old.
3. Calcium supplementation needs to be combined with moderate exercise, such as walking, Tai Chi, etc., to better promote calcium deposition.
Through a scientific and reasonable diet, the elderly can fully meet their daily calcium needs, prevent osteoporosis, and maintain bone health. Remember, calcium supplementation is not something that happens overnight, it requires long-term persistence to be effective.
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