In the vast ocean of the Internet, information about calcium supplementation emerges in endlessly, among which bone broth and shrimp skin are praised by the majority of netizens as good products for calcium supplementation. However, can these two foods really provide enough calcium for our bones as we would like? Let's analyze this question from a scientific point of view, and ** other effective calcium supplementation methods and foods.
1. The truth about bone broth and shrimp skin calcium supplementation.
Bone broth: Bones are indeed rich in calcium, but the calcium in bones is in the form of hydroxyapatite, a substance that is extremely difficult to dissolve in water, and even if it is simmered for a long time, the calcium content in bone broth is relatively low. In addition, bone broth is high in fat, and long-term consumption of large amounts may adversely affect your health. Therefore, bone broth is not ideal for calcium supplementation.
Shopee: The calcium content in Shopee is indeed high, but the calcium in Shopee is mainly found in the shell, and it is difficult for the human digestive system to decompose and absorb it. Therefore, calcium supplementation through the consumption of shrimp skin has limited effect.
Second, the complete method of calcium supplementation.
Increase your intake of calcium-rich foods: Dairy products such as milk, yogurt, and cheese are high-quality calcium supplements**, which are not only high in calcium, but also easily absorbed by the body. In addition, soy products such as tofu and soy milk, as well as green leafy vegetables such as spinach and bok choy, are also rich in calcium.
Appropriate vitamin D supplementation: Vitamin D helps to promote the absorption and utilization of calcium, and moderate supplementation can improve the effect of calcium supplementation. It can be obtained by spending time in the sun, eating foods rich in vitamin D (such as cod liver oil, egg yolks, etc.), or supplementing with vitamin D preparations.
Proper exercise: Proper exercise can promote bone health and increase bone density. Aerobic exercises such as walking, jogging, tai chi, and strength training can all help improve calcium supplementation.
Pay attention to a balanced diet: maintain a balanced diet and avoid excessive intake of phosphate, caffeine and other substances so as not to affect the absorption and utilization of calcium. At the same time, maintaining a good work and mood can also help maintain bone health.
3. Other calcium supplements are recommended.
Nuts, such as almonds, walnuts, pistachios, etc., are not only rich in calcium, but also rich in unsaturated fatty acids and fiber, which help maintain cardiovascular health.
Seafood: Seaweeds such as kelp, seaweed, fish, shrimp and crabs, etc., all contain a certain amount of calcium, and are rich in high-quality protein and a variety of trace elements.
Fruits: Citrus fruits, strawberries, bananas, etc., are not only delicious, but also contain a variety of vitamins and minerals, which help maintain good health.
In short, calcium supplementation is not only achieved by drinking bone broth or eating shrimp skin, but it is equally important to choose the right calcium supplement food and method for you. In daily life, we should pay attention to a balanced and diversified diet, appropriately increase the intake of calcium-rich foods, and combine appropriate exercise and vitamin D supplementation and other measures to improve the effect of calcium supplementation. Only in this way can we have healthy and strong bones and enjoy a good life.