Select Calcium-Rich Foods Suitable for Your Age Group
Introduction: What are the best foods for calcium supplementation? What should you pay attention to when supplementing calcium? The ultimate answer to these questions lies within ourselves. When choosing foods for calcium supplementation, we should first select those that are easily absorbed and have no side effects. Secondly, it is important to adjust auxiliary foods based on your age group while supplementing calcium.
Absorption is Key; Milk is the Top Choice for Calcium Supplementation
The effectiveness of calcium supplementation depends on absorption. The calcium added to many high-calcium foods is inorganic, such as calcium carbonate and calcium phosphate. The absorption rate of these forms of calcium is only about 20%. Supplementing large amounts with little absorption can lead to an excessive buildup of unabsorbed calcium in the body, potentially forming stones over time.
Experts suggest that the best way to supplement calcium is by drinking milk. Many people believe that to supplement calcium, they must consume foods with "added" calcium, thinking that's what makes them "high-calcium." However, this is not the case. Experts point out that milk itself is naturally high in calcium. Drinking two cartons of milk a day can meet the body's daily calcium requirements. Furthermore, the calcium in milk (lactate calcium) is rich in nutrients, including calcium citrate, ionic calcium, zinc, phosphorus, and immunoglobulins. Its intestinal absorption rate is as high as 40%, it is less irritating to the gut, and even people with poor gastrointestinal function can drink it without worry.
Don't Forget to Supplement with Vitamin D3 When Adding Calcium
Another factor affecting calcium absorption is vitamin D. Vitamin D3 promotes the absorption of calcium by the intestines and its deposition in bones. Under normal circumstances, the human body does not lack vitamin D3 because, under ultraviolet (UV) light, the skin converts a cholesterol compound beneath it into vitamin D3.
However, changes in modern lifestyles mean people have less opportunity for their skin to be exposed to UV light, leading to a deficiency of vitamin D3. Therefore, appropriately supplementing with vitamin D3 while adding calcium can enhance the effectiveness of supplementation. Many dairy products on the market now have vitamin D added. Compared to products with added calcium, these are a more scientific and effective way to supplement calcium.
For Middle-Aged and Older Adults, Supplement Collagen Along with Calcium
For middle-aged and older adults, simply supplementing calcium is not enough for the calcium to be fully deposited in the bones. This is because, in addition to calcium, bones contain another vital substance called collagen, which is crucial for bone flexibility. As people age, the body's collagen in bones gradually diminishes.
The collagen content in the bones of middle-aged and older adults is only one-third of that in teenagers. With less collagen, calcium loses the "framework" to adhere to and cannot be deposited in the bones.
Therefore, middle-aged and older adults should also focus on supplementing collagen while adding calcium to achieve true calcium supplementation.