How should I supplement calcium when I am older?

Clause. 1. Dietary calcium supplementation. Dietary supplements are the best way to recuperate, and the elderly can best supplement calcium through dietary supplements.

We must develop good eating habits, and arrange our daily diet reasonably, especially eat more foods rich in calcium and vitamin D, including kelp, fish, soy products, eggs, milk, black fungus and various seafood, etc., which can effectively supplement the calcium deficiency of the body.

Clause. 2. Calcium supplementation. If the elderly have a serious calcium deficiency, often have leg cramps or even osteoporosis, they can also take calcium supplements for conditioning.

After that, it can be better absorbed by the body by taking some vitamin D health products. Since calcium tablets are solid drugs, it is difficult to be digested and absorbed by the body, which is easy to cause stones, so it is recommended to chew calcium tablets when taking them, and do not overdose for a long time.

Clause. 3. Drink milk before going to bed. When you sleep at night, because you don't eat normally, the calcium content in the body will be relatively reduced, but the body still needs to consume a lot of calcium during blood circulation, so that calcium will be taken in from the bones.

You can drink a glass of warm milk before going to bed, which can be well absorbed by the body and reduce the loss of calcium in the body.

As you get older, the calcium in your bones loses quickly and you are prone to osteoporosis, so you must pay attention to calcium supplementation.

Elderly people can eat some foods that are high in calcium, such as seafood, shrimp skin, milk, including some nut snacks.

Eat more fresh fruits and vegetables, and the intake of trace elements and vitamins can help calcium absorption.

In addition, develop a good lifestyle habit by quitting smoking and alcohol and not drinking carbonated drinks to reduce the loss of calcium.

It is also necessary to strengthen outdoor exercise and sun exposure to enhance the synthesis of vitamin D, which is also conducive to calcium absorption.

Hello, when you are older, you should eat more calcium-rich vegetables and fruits and other foods, in addition to exercising more, spending more time in the sun, and most importantly, ensuring the absorption of calcium, thank you.

Calcium-rich foods such as milk and dairy products, legumes, shrimp skins, kelp, nuts, etc. (1) Milk and dairy products are the best for calcium, milk is not only rich in calcium, but also has a high absorption rate, which is a good calcium supplement. Foods with high calcium content and good absorption are the first to be milky.

2) Egg yolk and fish and shellfish are high in calcium, loach, mussels, snails, and shrimp skin are also very high in calcium, (3) Vegetable foods are soybean products, hard fruit foods (such as peanut kernels, walnut kernels), 4) Seafood such as shrimp skin, dried shrimp, kelp, seaweed, fish floss and meat floss made of spiny bones, (5) Vegetables are relatively high in calcium content such as enoki, radish, shiitake mushrooms, fungus, etc. (6) Animal bones such as pig bones, chicken bones and other calcium content is very high, but it is difficult to dissolve in water, so the folk usually use bone broth to feed babies, in fact, this does not get much calcium, unless the appropriate amount of vinegar is added when boiling bone broth, a small amount of calcium in the bones can be dissolved into the bone broth, so that there is some calcium supplement. (7) The calcium content in general grains such as rice, flour and corn is less, and some foods such as plant foods and cereals contain too much phytic acid and oxalic acid, which will precipitate the calcium in the food and reduce the absorption of calcium.

Grains, livestock and poultry meats and fruits contain less calcium. The absorption rate of calcium in food in the body is relatively low, such as milk, which is the most digestible and absorbed, the absorption rate of calcium is only 50, and the absorption rate of other calcium-containing foods is even lower. From this point of view, according to China's dietary habits in the areas where rice, noodles, meat, and vegetables are the main foods, calcium deficiency will be a major problem, and the solution is to change the eating habits and increase the intake of milk and beans by a relatively large margin, so that the amount of calcium in the food can meet the needs of the body.

For the baby, milk and eggs should be supplemented every day, so that the baby can not only get more high-quality protein, but also calcium intake can be basically satisfied. Scientific preparation of food can increase calcium intake. Here are a few ways to cook calcium-rich foods:

1. You can make small yellow croaker into crispy fish. The method is: heat the pot, put green onions and ginger in the pot to lay the bottom, put the small yellow croaker about 10 cm long on it, add an appropriate amount of vinegar and simmer it over slow heat, and even the fish head and fish bones are crispy.

In this way, the whole fish becomes an edible calcium agent. 2. Pressure cooker wonton chicken. You can try to make chicken and chicken bones as rotten and crispy as possible, and encourage the baby to chew and swallow the cartilage, which can also replenish calcium.

Of course, the above two foods are not suitable for babies before the age of 2, after 2 and a half years old, most babies have grown 20 baby teeth, with the ability to chew, you can give the baby this kind of food, otherwise the baby is not easy to digest and absorb. You can also make big bone broth. Wash the big stick bones bought, crack or knock them off, put them in a pot under cold water, put in the bones, boil, skim off the foam, add green onions, ginger, cooking wine, and simmer over low heat, the time can be longer.

Hope it helps!

The method of calcium supplementation for older people is different from that of adults, because the absorption and digestion of the elderly are reduced, so there are special methods for calcium supplementation for older people. Clause.

1. Use the same dose of calcium but take it in separate doses, for example, supplement 300-400mg of calcium every day, try to divide it into two times, and it is more appropriate to not exceed 200mg each time. Clause.

2. It is best to avoid taking calcium at the same time as milk, because the protein and calcium in milk combine quickly, but the ionized calcium formed cannot be absorbed by the body or the absorption is relatively weak, because the gastrointestinal absorption function of the elderly is poor, so calcium should be taken first, and then drink milk after 30-45 minutes. Clause.

3. Middle-aged and elderly people should do some exercise outdoors after taking calcium preparations, and absorb more ultraviolet rays to help vitamin D absorb and utilize calcium and transform it into bones. Clause.

Fourth, it is recommended to supplement calcium before going to bed at night, so that the absorption is relatively better. Clause.

Fifth, calcium supplementation must be supplemented with vitamin D, because the elderly body synthesis of vitamin D is relatively weak, so the outside intake of vitamin D for calcium supplementation.

You can use dietary therapy and drugs to supplement calcium, usually eat more foods with high calcium content, such as fish and shrimp ribs, bask in the sun, promote calcium absorption, actively ** joint inflammation, prevent bone loss, you can take oral chondroitin sulfate calcium or calcium carbonate to supplement the calcium required by the human body.

1. Eat more calcium-containing foods. In the daily diet, we can recommend eating some nutritious foods with more calcium, such as milk, eggs, shrimp skin, sesame seeds, kelp, celery, rape, carrots, radish tassels, etc. This is the place to replenish the daily calcium requirement.

2. Marine fish are rich in trace elements. Marine fish is not only rich in amino acids, but also rich in trace elements such as phosphorus, selenium, and calcium, which can also delay aging. Therefore, eat more fish, especially marine fish, and it is best to eat 2-3 fish a day.

3. Soy products can supplement human protein. Bean foods have at least 40 percent of high-quality protein, and of course, they are rich in VE and calcium, which can not only alleviate aging, but also prevent osteoporosis, and are commonly used foods for middle-aged people.

Fourth, nuts can increase resistance. Nuts contain a wide range, including walnuts, pine nuts, almonds, peanuts, melon seeds, etc., and there are many ve in them.

5. Appropriate exercise. Exercise can help the body absorb calcium better. For example, outdoor sunbathing, outdoor mountain climbing and other sports.

Can be synthesized calcium. According to relevant data, sun exposure can improve immunity and effectively prevent osteoporosis, prostate disease, hand, foot and mouth disease and cancer, while infrequent sun exposure may lead to these diseases.

Stick to the sun for 2 hours a day, which is enough to help the absorption of calcium, but not sun exposure.

As the elderly lose bone mass with age, it is easy to suffer from calcium deficiency and osteoporosis. It is recommended to go to the hospital for a blood calcium content test to confirm the degree of calcium deficiency. You can use dietary therapy and drugs to supplement calcium, usually eat more foods with high calcium content, such as fish and shrimp ribs, bask in the sun, promote calcium absorption, actively ** joint inflammation, prevent bone loss, you can take oral chondroitin sulfate calcium or calcium carbonate to supplement the calcium required by the human body.

If the calcium deficiency of older people is mild, they can be supplemented by food, for example: through some green leafy vegetables, milk, soy products, seafood, meat, eggs and fruits, etc., you can supplement the calcium needed by the human body, and you can also supplement calcium by basking in the sun. If the calcium deficiency is severe, some vitamin D can be used to supplement calcium.

With the growth of age, the calcium in the human body will be slowly lost, and middle-aged and elderly people will often have backache, back pain, and osteoporosis, so they need to actively supplement calcium. Because of the influence of the ability to chew through the teeth, the elderly are very prone to insufficient dietary calcium intake, for such a situation, first of all, we must increase calcium-rich foods, such as milk, soy products, including brine tofu, gypsum tofu, etc., and then dark green leafy vegetables, such as cabbage, rape, sesame paste, nuts, small fish with bones or shrimp and shellfish, etc., are rich in calcium-rich food.

If the calcium deficiency is severe, it is necessary to take calcium products appropriately. There are many types of calcium products, for the elderly with normal digestive function, calcium carbonate can be selected, and for people with less gastric acid secretion, such as the elderly with atrophic gastritis or indigestion, priority is given to choosing calcium gluconate, calcium lactate, calcium citrate and other organic calcium products instead of calcium carbonate.

For the elderly, in order to avoid dysphagia, it is best to choose capsules or granules that are easy to swallow, in addition, it is recommended that middle-aged and elderly people should spend more time in the sun to promote calcium absorption.

How should I supplement calcium when I am older? Calcium supplementation in older adults includes diet and calcium supplementation. The details are as follows.

1.Diet: 1. Milk and dairy products are rich in calcium and are easily absorbed by the human body, and are considered to be the best calcium supplements.

2. Seafood such as shrimp skin, seaweed, clams, oysters, etc. are also rich in calcium, which is also relatively easy to digest and absorb, but the same as the usual intake is less.

3. Soy products such as tofu, edamame, yuba, broad beans, etc. are rich in calcium, and moderate consumption every day has the effect of calcium supplementation.

4. Fish such as hairtail, grass carp, whitebait, etc. Nuts such as almonds, hazelnuts, pistachios, etc. These foods are also rich in calcium, and regular consumption in moderation also has a corresponding calcium supplementation effect.

2.Calcium supplement: calcium has good solubility, high absorption rate and good taste, which is suitable for the elderly with indigestion and insufficient gastric acid secretion, but it should be taken according to the doctor's instructions.

When middle-aged and elderly people are deficient in calcium, it is recommended to consult a professional physician or nutritionist to supplement calcium reasonably, and avoid blind and unreasonable calcium supplementation. In addition, calcium supplementation should pay attention to the appropriate amount of vitamin D supplementation or reasonable sun exposure to promote the synthesis of vitamin D to promote the absorption and utilization of calcium.

1.Milk: Milk contains 300 mg of calcium, about half a catty, milk lactic acid, minerals, amino acids, vitamins are nutritious, all of which are conducive to promoting the digestion and absorption of calcium, in addition, dairy products are also a good choice. Such as yogurt, cheese, milk chips.

2.Vegetables: There are many varieties of vegetables that are high in calcium. For example: coriander, celery, rape, fennel, these vegetables contain about 150 mg of calcium per 100 grams. Therefore, the elderly must eat vegetables every day.

3.Soy products: Soybeans are very high in calcium, which is a high-protein food, containing 120 mg of calcium per 500 grams of soy milk

150 grams of tofu contains up to 500 mg of calcium. Proper intake on a weekly or daily basis is good for the elderly.

4.High-calcium seafood: Eating a little high-calcium seafood every day has the effect of supplementing basic calcium, such as kelp and shrimp skin, which are both high-calcium seafood, and also have the effect of lowering blood lipids and preventing arteriosclerosis.

As the old saying goes, seventy years of life is rare, but in modern times, it has become a normal thing for the elderly to be over seventy. To care for the health of the elderly, we must first start with calcium supplementation. So how should middle-aged and elderly people supplement calcium?

Today, from the perspective of calcium supplementation for middle-aged and elderly people, let's understand what calcium supplementation the elderly eat.

Kelp and shrimp skin are high-calcium seafood, and eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis. Kelp is boiled with meat or cooked and served cold, and shrimp skin is a good choice for daily calcium supplementation.

The richest amount of calcium in everyday food is tahini, with 1057 mg of calcium per 100 grams of tahini. Tahini is rich in protein, amino acids and a variety of vitamins and minerals, and its calcium content is much higher than that of vegetables and legumes. In addition, tahini is rich in lecithin, which prevents hair from turning gray or falling out prematurely.

Dairy products are the best choice for dietary calcium, and cheese is the dairy product that contains more calcium, and this calcium is easily absorbed by the body. The calcium content in cheese is about 659 mg per 100 grams, which is rich in calcium. Cheese can enhance the body's ability to resist diseases, promote metabolism and enhance vitality.

Cheese has more fat and calories, but it has a lower cholesterol content, which is also good for cardiovascular health.

More than 80% of animal bones are made of calcium, but it is insoluble in water and difficult to absorb, so it can be crushed in advance when making into food, and then simmered with vinegar. Remove the oil slick and add some greens to make a delicious soup.

Milk has high nutritional value and contains a wide variety of minerals, including phosphorus, iron, zinc, copper, manganese, and molybdenum in addition to calcium. Among them, whole milk, that is, our common ordinary milk, contains fat-soluble vitamins K, A, E, etc., and often becomes the preferred food for calcium supplementation due to the convenient intake of milk.

The calcium content per 100 grams of mustard greens is 294 mg. Mustard greens are also rich in vitamins A, B, C, and D. Mustard greens contain a large amount of ascorbic acid, which is a very active reducing substance, which participates in the important redox process of the body, can increase the oxygen content in the brain, stimulate the brain's utilization of oxygen, and has the effect of refreshing the brain and relieving fatigue.