Everyone knows that as we age, our physical health gradually declines, including our immune system and other aspects. Therefore, the elderly need to timely supplement various nutrients, and calcium is one of them. Many people prefer to supplement calcium through food. Here, I will introduce several calcium-rich recipes for the elderly. Let's take a look.
Calcium-Rich Recipes for the Elderly
1. Egg Yolk Milk Soup
Ingredients: 5 egg yolks, 25g flour, 50g cooked pork, 100g cooked chicken slices, 500g chicken broth, a pinch of salt.
Instructions: Beat the egg yolks, stir-fry the flour with cooked pork to make a thick paste. Bring the chicken broth to a boil, add oil to dissolve it, then add milk, iodized salt, and MSG. Immediately add the egg yolks to the pot. Divide the cooked chicken slices into 4 bowls, pour the soup over, and consume it in 4 servings.
Effect: Egg yolks contain calcium, phosphorus, iron, and vitamins, which are easily digested and absorbed. Milk contains protein, inorganic salts, and various immunoglobulins, which enhance the body's resistance to infection. The combination of the two has the effect of replenishing qi, nourishing deficiency, and strengthening the body.
2. Kelp Pork Rib Soup
Ingredients: 300g pork ribs, 200g kelp, 30g ginger, 1 tablespoon salt.
Instructions: Soak the kelp in water for 15 minutes, wash and drain it, then blanch it in boiling water and drain again. Wash the ginger and cut it into thin slices. Wash the pork ribs, cut them into small pieces, blanch them in boiling water to remove blood, and drain. Pour 6 cups of water into a pot, add the pork ribs, and simmer over low heat for 20 minutes. Add the kelp and ginger, cook until soft, then add seasoning and mix well.
Effect: Kelp is rich in calcium and iodine, which can prevent calcium deficiency in the body. Pork ribs provide high-quality protein, fat, and especially abundant calcium, which can maintain bone health.
3. Soybean Pork Rib Soup
Ingredients: 500g pork ribs, soybeans as needed, ginger, chicken essence, salt, and vinegar as needed.
Instructions: Soak the soybeans in water for 1 hour, wash and drain. Blanch the pork ribs, then combine them with soybeans, ginger, and cover to simmer for 2-3 hours. Add seasoning at the end.
Effect: Pork ribs contain protein, fat, vitamins, and abundant calcium, which can provide calcium for children and the elderly. Soybean pork rib soup has a strong calcium supplement effect and is suitable for all groups who need calcium supplementation.
4. Dried Shrimp Tofu Soup
Ingredients: 50g dried shrimp, 200g soft tofu.
Instructions: Wash the dried shrimp and soak them until soft. Cut the soft tofu into small cubes. Stir-fry the dried shrimp, green onions, and ginger with cooking wine in a pan, then add water to make soup.
Effect: This soup can fully supplement calcium when consumed regularly.
5. Soybean Stewed Pig's Trotter
Ingredients: 1000g pig's trotter, 400g soybeans, salt, and vegetable oil as needed.
Instructions: Soak the soybeans for 1 hour. Wash the pig's trotter and cut it into pieces. Heat vegetable oil in a pot, add the pig's trotter, stir-fry until the color changes, then remove from heat. Put the stir-fried pig's trotter and soaked soybeans into a pressure cooker and cook for 35 minutes. Add salt to taste after cooking.
Effect: Soybeans are rich in calcium, and pig's trotters contain rich collagen, which can serve as the framework for calcium deposition, making it easier for the body to absorb calcium from soybeans. It is worth noting that pig's trotters have a high saturated fat content and should not be consumed frequently.
6. Vegetarian Chicken Roasted Pork
Ingredients: 250g vegetarian chicken, 200g beef.
Instructions: Wash the vegetarian chicken and cut it into pieces. Wash the beef and cut it into slices. Stir-fry the vegetarian chicken in a pan until it turns golden yellow, then add an appropriate amount of green onions, ginger, beef, and yellow wine. Stir-fry for a while, then add sugar, soy sauce, salt, MSG, and pepper. Stir-fry a few times and it's ready to serve.
Effect: Vegetarian chicken contains lecithin, which can remove cholesterol attached to blood vessel walls, prevent arteriosclerosis, and protect the heart. It also contains various minerals and can supplement calcium, preventing osteoporosis caused by calcium deficiency.
Common Misconceptions about Calcium Supplementation for the Elderly
1. Calcium supplementation can cure osteoporosis
Many elderly people believe that as they age, their bones become fragile, so they need to take calcium supplements to prevent and treat osteoporosis. However, this is not the case. Osteoporosis is a systemic metabolic bone disease and a sign of aging. Whether male or female, most people reach their peak bone mass around the age of 30-35, which is the highest bone mass they can achieve in their lifetime.
After that, bone loss begins, especially in postmenopausal women. In the 1-10 years after menopause, the rate of bone loss significantly accelerates, while men do not experience rapid bone loss. Therefore, if you want to have strong bones in old age, you need to lay a solid foundation before the age of 35.
The more bone mass you have, the more you will retain in old age. Therefore, excessive calcium supplementation cannot reverse the trend of bone loss in old age, nor can it cure osteoporosis.
2. The more calcium you supplement, the better
Many elderly people mistakenly believe that the more calcium they supplement, the more they will absorb and the more bones they will form. However, this is not the case. Generally, the recommended daily intake of calcium for people over 60 years old is 800mg. Excessive calcium supplementation will not turn into bones, but may cause complications and harm the health of the elderly.
Calcium is absorbed in the following way: After being absorbed by the stomach and intestines, calcium enters the blood, forming blood calcium. Then, through bone metabolism, blood calcium is deposited as calcium salts, forming bones. It is not true that the more calcium you consume, the more bones you will form.
The level of calcium in the blood must be maintained at a certain level. Too much or too little is not good. Excessive calcium supplementation can cause hypercalcemia, which can lead to complications such as kidney stones and vascular calcification.
