What should middle-aged people eat to supplement calcium?
Disease description:
Recently, I've been feeling a bit uncomfortable in my bones, and sometimes I even experience muscle cramps. I think it might be due to a calcium deficiency in my body. I wonder if, besides taking calcium supplements, there are any foods I can eat to increase my calcium intake?
Doctor's answer (1)
Dr. Chen Jian
Dietary recommendations for calcium supplementation in middle-aged individuals:
1. Dairy products: Milk, yogurt, and cheese are excellent sources of calcium. Choosing low-fat or fat-free options can reduce the intake of saturated fats.
2. Vegetables: Vegetables such as spinach, kale, and Chinese broccoli are not only high in calcium but also rich in vitamin K, which helps deposit calcium into the bones.
3. Seafood: Calcium is abundant in seafood such as kelp, laver, shrimp shells, and small fish, and is often in a highly absorbable form. Moderate consumption of seafood not only aids calcium intake but also provides various other nutrients.
4. Legumes and soy products: Soy products such as tofu and soy milk contain significant amounts of calcium. In particular, calcium-fortified soy milk and tofu can have calcium levels comparable to milk.
5. Nuts and seeds: Almonds, sesame seeds, and flaxseeds contain a certain amount of calcium, but it is important to note their high caloric content, so they should be consumed in moderation.
In addition to calcium supplementation, middle-aged individuals should also maintain a balanced diet and engage in regular physical activity to promote calcium absorption and utilization.
