If you want to supplement calcium with bone soup, you need to drink at least 100 bowls a day

"After 100 days of injury, drink a bowl of bone soup to supplement calcium." But can bone soup really supplement calcium? Studies show that the calcium content in a bowl of bone soup is 4mg-10mg, calculated as 200ml per bowl of bone soup. In order to reach the 800mg calcium required by adults per day, the number of bone soups needed is at least 100 bowls.

A study on bone soup shows that in 160 grams of bone soup, only 0.5% are proteins, minerals and trace amounts of sugars, and the remaining 99.5% are water. Although bones contain a lot of calcium, it is difficult for the human body to absorb it. Secondly, no matter how bone soup is cooked, the calcium in the bones is difficult to dissolve in the soup. Thirdly, bone soup seems to be a tonic, but it contains a lot of fat, salt and purine, which not only do not supplement calcium, but also lead to obesity and increase the risk of cardiovascular diseases such as hyperlipidemia and hypertension.

According to the "Dietary Reference Intake of Nutrients for Chinese Residents (2023 Edition)", adults are recommended to consume 800 mg of elemental calcium per day, and people aged 50 and above are recommended to consume 1000 mg-1200 mg of elemental calcium per day. How can we supplement calcium scientifically and effectively?

1. Dietary calcium supplementation is the first choice, eat the right and enough high-calcium foods: The recommended daily calcium intake for an average adult is 800 mg. If you want to eat that much, according to the recommendations of the Chinese Dietary Guidelines, it is equivalent to 300ml-500ml milk + 250g green leafy vegetables + 50g tofu + 50g fish + 1 egg.

2. Increase revenue and reduce expenditure, don't let calcium slip away: When choosing calcium supplements, it is best to choose calcium content within 500mg, and take it in small amounts and multiple times, such as 2 to 3 times a day, so that the calcium absorption effect is better. If you want to absorb calcium well, there is another key nutrient - vitamin D. The food sources of vitamin D are limited. Relatively speaking, sunbathing to obtain vitamin D (the skin can synthesize vitamin D under the action of ultraviolet rays) is a good way. If you can't get enough vitamin D in your daily life, you can use some vitamin D supplements. While ensuring absorption, you can't ignore the loss of calcium. Ageing, menopause in women, and reduced physical activity may all accelerate the loss of calcium.

3. Let calcium really replenish bones: Vitamin K2 helps to bring calcium into the bones, so that calcium goes to the right place. Some studies have found that adequate vitamin K intake is related to bone density. The European Food Safety Authority issued a statement: There is a causal relationship between dietary intake of vitamin K and the maintenance of normal bones. Vitamin K is very important for bone formation and metabolism. It is widely found in foods such as green leafy vegetables, beans, and pork liver. If your diet is not balanced, especially if you don’t eat enough vegetables, you may not have enough vitamin K intake, so you can supplement it.

Tips for calcium supplementation:

1. Inorganic calcium (mainly calcium carbonate, high in calcium) is suitable for taking during or immediately after meals, because stomach acid can help break down calcium, making it easier for the small intestine to absorb. Organic calcium (including calcium gluconate, calcium citrate, calcium lactate, etc., with lower calcium content) does not require stomach acid to be absorbed and can be taken at any time. Taking it before bed is also a good choice.

2. Eat less high-sodium foods or consume excessive protein, because sodium, ammonia and calcium produced by protein decomposition will be excreted through the kidneys.

3. Do not consume too much caffeine every day, as excessive intake will increase calcium loss, including coffee, tea, chocolate, etc.

4. The small intestine can only absorb a maximum of 500 mg of calcium at a time. It is more effective to supplement it several times a day. You can drink a glass of milk in the morning and evening.

5. Do more weight-bearing exercises that stimulate bones, such as walking, jogging, Tai Chi, yoga, dancing and playing table tennis, so that calcium can supplement bone growth.

Lian Lijuan, orthopedic nurse at Yueqing People's Hospital, Zhejiang Province