What Foods Can Help Supplement Calcium?
May 25, 2022
Source: Cainiu Health
Dr. Zhao Haiming
Introduction
Common calcium-rich foods include:
- Dairy products and dairy derivatives: cow’s milk, goat’s milk, powdered milk, cheese, yogurt, and condensed milk.
- Legumes and legume-based products: soybeans, lentils, broad beans, and tofu.
- Seafood: fish, shrimp, dried shrimp, and purple laver (nori).
- Meat and poultry eggs: lamb, eggs, and pork floss.
- Vegetables, fruits, and nuts: celery, rape greens, loquat, raisins, dried mulberries, etc.
In daily life, both the elderly and children are particularly prone to calcium deficiency. So, what foods can help supplement calcium?
Foods Rich in Calcium
Common dietary sources of calcium include dairy and dairy products—such as cow’s milk, goat’s milk, powdered milk, cheese, yogurt, and condensed milk. Legumes and legume-based foods—such as soybeans, lentils, broad beans, and tofu—are also good sources. Seafood—including fish, shrimp, dried shrimp, crab, kelp, and purple laver (nori)—provides significant calcium. Poultry, meat, and eggs—such as lamb, chicken, eggs, duck eggs, and meat floss—are additional sources. Fruits and nuts—including celery, rape greens (brassica chinensis), black fungus, mushrooms, lemons, loquats, raisins, and dried mulberries—also contain calcium.
Calcium supplements fall into two main categories: inorganic calcium salts and organic calcium salts. Inorganic calcium salts include commonly used calcium carbonate; organic calcium salts include calcium lactate, calcium citrate, and amino acid chelated calcium. Generally, inorganic calcium salts have a high elemental calcium content but require adequate gastric acid secretion and function for optimal absorption. Some elderly patients experience reduced gastric acid secretion, leading to diminished absorption of calcium carbonate. Organic calcium salts, while containing less elemental calcium, offer the advantage of not relying on gastric acid for absorption.
It is important to note that calcium supplementation should not rely solely on calcium-rich foods—it should also include regular sun exposure and the appropriate selection of calcium supplements based on individual needs. Although many calcium supplements are available, the choice should be guided by one’s health status and personal requirements. Moreover, calcium intake should be moderate—excessive supplementation should be avoided. We hope this article has been helpful to you. Wishing you a happy and healthy life!
