How to supplement calcium for middle-aged and elderly people How to supplement calcium for middle-aged and elderly people

If middle-aged and elderly people want to supplement calcium, they can first eat more calcium-rich foods, such as dried shrimps, fungus, milk, sesame paste, kelp, etc.; secondly, they should pay attention to getting more sun exposure and insisting on moderate exercise, which is conducive to the body's absorption of calcium and the effect of calcium supplementation can be better.

As we age, the bone mass in our bodies will slowly be lost. If we do not pay attention to our diet and do less outdoor activities, we may develop osteoporosis, which can lead to fractures with the slightest collision. Therefore, middle-aged and elderly people must pay attention to calcium supplementation. So, how can middle-aged and elderly people supplement calcium more effectively?

1. Eat more foods high in calcium

1. Shrimp skin: Because the calcium content in shrimp skin is particularly high, middle-aged and elderly people who want to supplement calcium may as well eat shrimp skin often. For example, you can use shrimp skin to make soup, or make bun fillings, dumpling fillings, etc., which are all good choices.

2. Fungus: Fungus can not only effectively lower blood pressure, lower blood lipids, and clean the stomach and intestines, but also has a good calcium supplement effect. Therefore, it is more beneficial to the health of middle-aged and elderly people to eat fungus often.

3. Milk: Milk is not only rich in calcium, but also contains a variety of amino acids, vitamins, minerals, etc., which are beneficial to the body's digestion and absorption of calcium. Therefore, if middle-aged and elderly people want to supplement calcium, they might as well drink a glass of milk or yogurt every day.

4. Sesame paste: Studies have found that 100 grams of sesame paste contains 1057 mg of calcium, which is particularly rich in calcium. Sesame paste is rich in lecithin, which can prevent premature graying and hair loss. Therefore, when middle-aged and elderly people want to supplement calcium, they might as well eat more sesame paste.

5. Kelp: Kelp is also a good calcium supplement. In addition, it contains a variety of amino acids, vitamins, inorganic salts, etc. Eating kelp regularly can not only supplement calcium for the body, but also lower cholesterol, prevent and treat iodine-deficiency goiter, etc. It is recommended that middle-aged and elderly people eat more kelp when they want to supplement calcium.

2. Get more sun to promote calcium absorption

Although some people often eat foods rich in calcium, they still have calcium deficiency problems. The main reason is that the body does not absorb calcium well. At this time, they should go outdoors more often to bask in the sun. When the vitamin D content in the body increases, it can promote calcium absorption, which can effectively alleviate the symptoms of calcium deficiency.

3. Proper exercise promotes calcium absorption

When middle-aged and elderly people supplement calcium, it is recommended to do more moderate exercise, such as brisk walking, jogging, Tai Chi, etc. Persistent exercise is also beneficial to the body's absorption of calcium.