[Fan Letters].Zhang Jie is a loving mother, and her mother-in-law, Grandma Li, is a typical traditional elder who cares about the family very much. Grandma Li has always believed in an old idea: bone broth can replenish calcium, which is beneficial to children's growth. Therefore, she carefully boils bone broth every day, hoping that her grandson Xiaoyu can grow up healthy.
Xiao Yu likes his grandmother's bone broth very much, and he will drink not a drop every time. However, Zhang Jie is a little worried about this Xi. She had read some articles on nutrition and learned that the calcium content in bone broth was not as high as one might think. She is worried that drinking a lot of bone broth for a long time will not only not make up much calcium, but may cause a burden on Xiaoyu's body because of other ingredients.
[The doctor answers].Bone broth is a very wholesome food in many people's minds, as it's widely regarded as an excellent food for calcium**. Surprisingly, however, bone broth isn't as best for calcium as we think. In fact, some foods contain higher amounts of calcium and are more easily absorbed by the body. This article will reveal three foods that really supplement calcium to help you better understand how to meet your body's calcium needs.
1. The fallacy of bone broth
Bone broth is a delicious food, and it's often touted as ideal for providing a lot of calcium. However, there are some misunderstandings about this view. Bone broth does contain a certain amount of calcium, but it's not as optimal calcium as we think**. Here are some reasons why bone broth isn't the best choice for calcium:
1.The content of calcium is lower.
Although bone broth contains some calcium, it is actually relatively low in calcium. Typically, the amount of calcium in bone broth is between 100-200 mg per cup, while adults typically need more than 1,000 mg of calcium per day. Therefore, bone broth alone is not enough to meet calcium needs.
2.The bioavailability of calcium is low.
The calcium in bone broth is usually found in the form of calcium carbonate, which is relatively low absorbed in the human body. In contrast, calcium in other foods may be found in a more absorbable form, making it easier for the body to ingest and utilize.
3.High salt content.
Many bone broth recipes require the addition of large amounts of salt and condiments to enhance taste, which can lead to a high-salt diet and an increased risk of high blood pressure and other health problems. This may not be an ideal option for those who need to limit their sodium intake.
2. Three foods that really supplement calcium
Now that we know that bone broth is not the best choice for calcium, which foods are really good for calcium?Here are three foods that are rich in calcium and are more easily absorbed by the body:
1.Dairy product.
Dairy products are one of the well-known calcium**. Milk, yogurt, yogurt, etc., are rich in high-quality calcium. In addition, these foods also contain vitamin D, which helps promote calcium absorption. If you're not tolerant to dairy, you can opt for plant-based dairy products such as soy milk, almond milk, coconut milk, etc., which are also often fortified with calcium and are good alternatives.
2.Fish.
Certain fish are also excellent for calcium**. For example, sardines, salmon and trout are rich in calcium. In addition, fish provides high-quality protein and unsaturated fatty acids, which are very beneficial for general health. Remember to maintain a moderate amount of fish intake to avoid excessive intake of harmful substances such as mercury.
3.Dark green leafy vegetables.
Dark green leafy vegetables such as spinach, kale, beet leaves, etc., are also rich in calcium. The calcium in these vegetables comes in the form of calcium oxalate, and although the absorption rate is relatively low, you can still get enough calcium by eating a varied diet. In addition, dark leafy greens are rich in fiber, vitamins, and antioxidants, which are important for maintaining overall health.
3. Absorption and balance of calcium
In addition to knowing which foods are rich in calcium, it is also important to know the absorption and balance of calcium. Here are some key factors regarding calcium absorption and balance:
1.Vitamin D
Vitamin D is key to calcium absorption. It helps the body absorb calcium from food into the bloodstream, which in turn is used in bones and other physiological processes. Therefore, ensuring adequate vitamin D intake is essential for calcium absorption. You can get enough vitamin D by spending time in the sun, eating foods rich in vitamin D, or vitamin D supplements.
2.Balance of calcium.
Calcium balance refers to the balance between the body's absorption and excretion of calcium. If you consume more calcium than your body needs, the excess calcium may be excreted, leading to problems such as kidney stones. Conversely, if you don't get enough calcium, your body may release stored calcium from your bones, leading to osteoporosis. Therefore, it is very important to maintain a proper calcium balance.
3.Calcium needs vary from person to person.
Everyone's calcium needs are different, and factors such as age, gender, lifestyle, and more can affect your calcium needs. Children, pregnant women, lactating women, and older adults may need more calcium. Therefore, it is best to consult a doctor or dietitian to understand your specific needs.
Even though bone broth is a delicious food, it's not the best choice for calcium. The three foods that really supplement calcium are dairy, fish, and dark leafy greens, which provide higher quality calcium and are more easily absorbed by the body. At the same time, maintaining proper calcium balance and vitamin D intake is key. By eating a varied diet and supplementing your nutrients, you can ensure that your body is getting enough calcium to maintain bone health. Ultimately, it is only by correctly understanding how calcium is absorbed that we can benefit early in terms of health.
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