Calcium deficiency is a common condition among the elderly, leading to osteoporosis and severely affecting their daily lives. Therefore, it is important for the elderly to supplement calcium in a timely manner. So how can the elderly get enough calcium? Below are some natural calcium-rich foods recommended for you.
1. Dried Shrimp
Dried shrimp has a higher calcium content, with 500 mg of calcium in 25 grams of dried shrimp. Therefore, using dried shrimp to make soup or fillings is a good choice for daily calcium supplementation.
2. Amaranth and Baby Mustard Greens
Many leafy greens are not inferior in terms of calcium supplementation. Both amaranth and baby mustard greens have higher calcium content than the same weight of milk. In addition, vegetables contain a large amount of mineral elements and vitamin K that contribute to calcium absorption. Blanching the vegetables with boiling water before cooking can improve the absorption rate of calcium.
3. Milk
1/2 pound of milk contains 300 mg of calcium, as well as various amino acids, lactic acid, minerals, and vitamins that promote calcium digestion and absorption. Moreover, the calcium in milk is more easily absorbed by the human body. Therefore, milk should be the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese, and milk flakes are also good sources of calcium.
4. Sesame Paste
Sesame paste is the most calcium-rich food in daily diet, with a calcium content of 1057 mg per 100 grams. Sesame paste is rich in protein, amino acids, and various vitamins and minerals. Its calcium content is much higher than that of vegetables and beans. Regular consumption of sesame paste is beneficial for the development of bones and teeth. In addition, sesame paste contains abundant lecithin, which can prevent premature graying or hair loss.
5. Kelp
The calcium content of kelp is often overlooked, but in fact, it contains about 240 mg of calcium per 100 grams. In addition, kelp contains alginic acid, fucoidan, laminarin, and other polysaccharides, as well as amino acids such as aspartic acid, glutamic acid, and proline, and vitamins B1, B2, C, P, and carotene, iodine, potassium, calcium, and other inorganic salts. Kelp has the effect of preventing and treating iodine-deficiency goiter. The alginic acid and aspartic acid in kelp also have the function of reducing serum cholesterol.
6. Black Soybeans
Elderly people should eat more black soybeans for calcium supplementation. Black soybeans are rich in calcium, with about 224 mg of calcium per 100 grams. The protein content of black soybeans is as high as 36%-40%, which is equivalent to twice that of meat, three times that of eggs, and twelve times that of milk. Black soybeans contain 18 amino acids, especially the 8 essential amino acids for the human body. Moreover, black soybeans are virtually cholesterol-free, containing only plant sterols, which inhibit the absorption of cholesterol by the human body and reduce the cholesterol content in the blood. Therefore, consuming black soybeans regularly can soften blood vessels, moisturize the skin, and delay aging.
