Everyone knows that milk is a good source of calcium, but some people don't like the taste of milk, or have a sensitive stomach that leads to diarrhea after drinking it. So how can these people get enough calcium? Wang Xingguo, director of the Nutrition Department at Dalian Central Hospital, offers some advice for those who don't drink milk.
People who don't drink milk mainly fall into three categories. First, there are physiological reasons, such as lactase deficiency and milk allergies. In addition, patients with irritable bowel syndrome, reflux esophagitis, peptic ulcers, etc., may find that drinking milk加重 the burden on their digestive system, causing discomfort or even worsening their condition. Some people also simply avoid milk because they are not used to its taste.
Double-skin milk
Wang Xingguo said that people who don't drink milk are not necessarily deficient in calcium, and people who drink milk are not necessarily getting enough. The three most important dietary sources of calcium are dairy products, soy products, and green leafy vegetables. For healthy adults, as long as two of these three are guaranteed in their diet, calcium intake can be ensured. However, when it comes to supplementing calcium, many people often overlook other calcium-rich foods besides milk, such as green leafy vegetables, soy products, and dried shrimp. Nuts contain iron, boron, phosphorus, magnesium, selenium, and other trace elements that can increase bone density, making them twice as effective for supplementing calcium and strengthening bones. Yogurt has no milky smell, and many people who cannot drink milk can still absorb it. If you have lactose intolerance, you must ensure adequate intake of soy products and green leafy vegetables. Wang Xingguo said that the calcium content of tofu, soy skin, etc., is no less than that of milk. Green leafy vegetables such as baby bok choy, bok choy, kale, celery, etc., not only contain large amounts of potassium and magnesium that help maintain acid-base balance and reduce calcium loss, but they also contain a fair amount of calcium themselves. Vitamin K in green leafy vegetables is essential for the formation of osteocalcin, which is necessary for calcium to be deposited in bones. However, when eating spinach, it's important to note that while it is rich in potassium, magnesium, and vitamin K, its oxalate can easily bind with calcium in the body to form insoluble calcium oxalate. Calcium oxalate cannot be absorbed or utilized by the body and also hinders the absorption of calcium, so it is best to blanch spinach in boiling water before cooking. Sesame seeds are also very high in calcium and provide rich minerals and vitamins to help with calcium absorption. In addition, dried shrimp contains 2000 milligrams of calcium per 100 grams, making it a treasure trove of calcium, but since the intake is small, it is difficult to meet the total calcium requirement relying solely on dried shrimp. Whole grain foods such as brown rice, oats, millet, and corn also help increase calcium absorption. Furthermore, getting more sun exposure can increase the body's conversion of vitamin D, promoting calcium absorption. Appropriate outdoor exercise, quitting smoking and alcohol, all contribute to bone health. However, there are some misconceptions about calcium supplementation. Some people believe that bone broth can supplement calcium, but experiments have shown that after being pressure-cooked for two hours, the fat from the bones floats to the surface, but the calcium in the broth is still negligible. Therefore, drinking bone broth to supplement calcium is not advisable.
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