In our daily life, calcium supplementation has become a topic of special concern for middle-aged and elderly people. There is a constant discussion among neighbors about how to supplement calcium, and one of the most popular ways is to supplement the body's calcium needs by eating shrimp skin and tahini. However, as a senior doctor, I often encounter such a situation in the clinic: a patient in his sixties, with confusion and worry on his face, told me that he insisted on eating a lot of shrimp skin and sesame paste every day, but the recent medical examination report showed that his bone density was low, and he asked me in confusion: "Doctor, don't I take calcium supplements every day, why are my bones still so fragile?" This question reveals a widespread misconception: many people think that shrimp skin and tahini are good remedies for calcium, but ignore the scientific and individual differences of calcium supplementation.
Calcium supplementation, as an important part of maintaining human health, is often wrapped in various popular opinions. Especially in the middle-aged and elderly population, the topic of calcium supplementation has always attracted much attention. Shrimp skin and tahini paste, as common ingredients in the daily diet, are often mentioned for their calcium-supplementing effects. But are they really the ideal calcium supplement**? This part will delve into the actual effects of shrimp skin and tahini on calcium supplementation.
1.The Calcium Content of Shopee: Truth and Misconception
Shopee skin, as a low-fat, high-protein food, does contain high levels of calcium. However, the calcium content alone does not fully reflect the effect of calcium supplementation. The absorption and utilization of calcium is the key to measuring the effect of calcium supplementation. Although there is a lot of calcium in Shopee, due to its unique component structure, the human body does not absorb this part of calcium efficiently. In addition, excessive intake of Shopee may also negatively affect certain populations due to its high-purine content.
2.Calcium in tahini: it's not just a matter of quantity
Tahini, often referred to as the "calcium reservoir of plants", is indeed rich in calcium. But like shrimp skin, the bioavailability of calcium in tahini paste is also a concern. Tahini contains more phytic acid, which will bind to calcium, a complex that is difficult for the body to absorb, thus reducing the effective absorption rate of calcium. Therefore, although tahini is high in calcium, it does not mean that it is the best choice for calcium supplementation.
3.A comprehensive consideration of calcium supplementation: not just the food itself
In the process of calcium supplementation, we need to consider not only the amount of calcium in the food, but more importantly, the bioavailability of these calcium elements. The absorption of calcium is not only affected by the composition of the food itself, but also by various factors such as the current physiological state of the human body, the interaction of other nutrients, etc. Therefore, relying solely on shrimp skin and tahini paste to supplement calcium is obviously a one-sided and incomplete choice.
Shopee skin and tahini: the illusion of calcium?
Shopee skin and tahini are often hailed as good calcium supplements, but in fact, they are not ideal sources of calcium. Although shrimp skin is high in calcium, the form of calcium is mainly calcium salts that are difficult to absorb. The human body absorbs this form of calcium inefficiently, so although there is a lot of calcium in the shrimp skin, very little is actually used by the body.
Tahini is also relatively high in calcium, but it contains oxalic acid, a substance that combines with calcium to form calcium oxalate, reducing the bioavailability of calcium. So, while tahini may seem like a good choice for calcium, it's not actually the most effective source of calcium.
Moderate or not: The importance of measuring how much you eat
To achieve the purpose of calcium supplementation, if you rely on shrimp skin and sesame paste, you need to consume a large amount of these two foods, which is not only unrealistic for middle-aged and elderly people, but may also bring additional health risks. For example, shrimp skin is high in cholesterol and sodium, and excessive consumption may adversely affect cardiovascular health.
Efficient calcium: Choose the right foods
Effective calcium supplementation is not only concerned with the amount of calcium, but also on the absorption rate and bioavailability of calcium。Dairy products, such as milk, yogurt, and cheese, are preferred for calcium supplementation because the calcium in them is easily absorbed by the body. In addition to dairy products, dark green vegetables (e.g., spinach, kale) are also good sources of calcium, and although they may not be as high in calcium as dairy products, they are also good options for calcium supplementation.
Lifestyle habits: The other side of calcium supplementation
Calcium supplementation is not only a matter of food, but also closely related to lifestyle habits. Moderate sun exposure can boost the body's production of vitamin D, which is essential for calcium absorption. In addition, moderate physical activity, especially weight training, can strengthen bones and increase calcium demand and utilization.