Can shrimp skin and bone soup supplement calcium? Dietitian: No, these 5 foods are the king of calcium supplements!

Calcium is indeed very important to the human body. A survey from WHO showed that among 135 basic human diseases, 106 are closely related to calcium deficiency , including osteoporosis, hypertension, cardiovascular Disease, sexual dysfunction, Alzheimer's disease and atherosclerosis , etc., so calcium supplementation is indeed a very important link.

　　According to the content published in the "Reference Intake of Dietary Nutrients for Chinese Residents", adults under the age of 50 should preferably consume about 800 mg of calcium per day. Adults over the age of 50 need to consume 1000mg of calcium per day.

　　But worryingly, our daily calcium intake from food is only 400mg on average . Because of this, more and more people begin to pay attention to dietary supplements, trying to get more calcium through food.

　　So the question is, can bone soup and shrimp skin really supplement calcium?

1. Bone Broth

　　A large number of studies have shown that the average calcium content of every 100ml of bone broth is only 1.9mg . Calcium in bones is usually in the form of calcium phosphate. Even if the bones are cooked in a pressure cooker for more than 2 hours, the calcium in the bones is only dissolved in the water.

　　There is a small bowl of bone soup in a family, but it only contains 2-3mg of calcium . Relying on bone soup to supplement calcium, you must drink at least 400 bowls. Don't say whether you can drink a lot of soup at one time, even if you can drink it, you also ingest a lot of fat and purines, and the results waiting for you are only obesity, hyperuricemia, and even gout ;

　　2. Shrimps

　　The average calcium content of every 100 grams of dried shrimp can reach about 5000 mg . Just looking at the calcium content of shrimp skin is really amazing, but when you actually eat it, you will find that 2-3 grams of shrimp skin is already a lot .

　　Moreover , stomach acid can only dissolve a small part of the shrimp skin, and most of the calcium in the shrimp skin will eventually be excreted together with food residues . It can be said that how it got in is how it came out.

　　In this case, which foods are the real calcium supplements?

　　1. Milk

　　The average calcium content in every 100g of milk reaches about 100mg . The "Chinese Dietary Guidelines" clearly points out that milk is the main source of high-quality calcium in human diets, and everyone can drink about 300g of milk every day to supplement calcium;

2. Tofu

　　Usually, the calcium content of soft tofu reaches about 116mg per hectogram, while the calcium content of firm tofu can also reach about 138mg per hectogram . The weight of a piece of tofu is about 350-400g , which is equivalent to 400-500mg of calcium. It can meet about 1/3 of the daily calcium requirement of most people ;

　　3. Leafy green vegetables

　　Many people's concept of green leafy vegetables is actually stuck in the vitamin aspect. But in fact, there are many vegetables themselves that contain a lot of calcium, including the familiar cabbage, broccoli, edamame, rape and so on. Therefore, science recommends that adults should consume at least 3 different types of vegetables every day;

　　4. Various nuts

An average of 100-200 mg　　of calcium per 100 grams of nuts . For example, common peanuts, almonds, walnuts, etc., all contain a certain amount of calcium. Not only that, nuts also contain a large amount of unsaturated fatty acids, proteins, amino acids and other components. Long-term moderate intake of nuts is conducive to improving the nutritional supply of the brain;

　　5. Calcium tablets

　　The essence of calcium tablets is a calcium salt, such as calcium carbonate, calcium citrate , etc. It is suitable for people who cannot supplement enough calcium through their daily diet. Relevant studies have shown that the average calcium carbonate content of 1g can reach about 400mg.

　　All in all, calcium is indeed of great significance to the human body, and it is one of the nutrients that the human body cannot lack. However, in our daily life, we should choose the correct way of calcium supplementation and food, and we need to pay attention to nutritional collocation.

　　In addition to calcium supplementation, everyone should also pay attention to the intake of vitamin D, its main role is to promote calcium absorption. Such as animal liver, egg yolk, mushrooms, etc., all contain a certain amount of vitamin D.