Rumor debunked: Drinking bone soup can supplement calcium!

In daily life, rumors about health and nutrition are endless, among which the saying that "drinking bone soup can supplement calcium" is particularly common. Many families often make bone soup on the advice of their elders, hoping to supplement calcium for their families in this way. However, is this saying really scientific?

The saying that "drinking bone soup can supplement calcium" has a long history. Its roots may be related to the traditional concept of "like replenishes like". Many people believe that bones are rich in calcium, so boiling bone soup can dissolve calcium into the soup, thereby achieving the effect of calcium supplementation. In addition, some folk remedies and traditional dietary therapy methods also emphasize the nutritional value of bone soup, further promoting the spread of this saying.

1. The truth: Bone soup has little effect on calcium supplementation

1. Solubility and absorption rate of calcium

Calcium is an essential mineral that is found primarily in bones and teeth. The body has a high calcium requirement, especially in children, adolescents and the elderly. However, calcium is poorly soluble, especially in water. Calcium in bones is mainly in the form of hydroxyapatite, which is poorly soluble in water.

Studies have shown that even after a long period of cooking, the calcium content in bone broth is extremely low. The calcium content in every 100 ml of bone broth is only 2-4 mg, which is much lower than traditional calcium supplements such as milk (about 100-120 mg per 100 ml) and soy products (such as tofu, about 150-200 mg per 100 g).

2. Nutritional content of bone broth

Although bone broth is not very effective in supplementing calcium, it still has some nutritional value. Bone broth contains small amounts of collagen, fat, and minerals. Collagen is a protein that has certain benefits for the skin and joints, but its calcium supplement effect is almost negligible.

In addition, the fat content in bone broth is high, especially pork bone broth. Excessive consumption of bone broth may lead to excessive fat intake and increase the risk of obesity and cardiovascular disease.

3. Scientific Basis for Calcium Supplementation

The key to calcium supplementation lies in the absorption rate and intake of calcium. The body's absorption of calcium mainly occurs in the small intestine, and the absorption rate is affected by many factors, including vitamin D levels, gastric acid secretion, and other ingredients in the diet. Studies have shown that vitamin D can promote calcium absorption, while oxalic acid and phytic acid (present in some plant foods) can inhibit calcium absorption.

Therefore, the best way to supplement calcium is to choose foods rich in calcium and highly absorbed, such as milk, soy products, green leafy vegetables, etc., rather than relying on bone soup, an inefficient way of calcium supplementation.

2. Truly effective calcium supplementation method

1. Choose a high-quality calcium source

Milk and its products

Milk is one of the best food sources of calcium. Every 100 ml of milk contains about 100-120 mg of calcium, and the absorption rate is relatively high. In addition, milk is also rich in protein, vitamin D and B vitamins, which are helpful for the absorption and utilization of calcium.

Soy products

Soy products such as tofu and soy milk are plant-based foods with high calcium content. Every 100 grams of tofu contains about 150-200 mg of calcium and is fat-free, making it suitable for vegetarians and people with lactose intolerance.

Green leafy vegetables

Green leafy vegetables such as spinach, rapeseed, and broccoli are rich in calcium, but it should be noted that some green leafy vegetables (such as spinach) contain oxalic acid, which may affect calcium absorption. It is recommended to remove oxalic acid by blanching.

Nuts and seeds

Nuts (such as almonds and walnuts) and seeds (such as sesame seeds) are also rich in calcium, but their fat content is high, so it is recommended to consume them in moderation.

2. Proper diet

Calcium supplementation requires not only adequate calcium intake, but also a reasonable diet to improve calcium absorption. Here are some scientific suggestions:

Vitamin D supplementation

Vitamin D can promote calcium absorption, and it is recommended to take enough vitamin D every day. It can be supplemented by eating foods rich in vitamin D (such as cod liver oil, deep-sea fish) or getting proper sun exposure.

Avoid excessive intake of salt and caffeine

Excessive salt and caffeine will increase calcium loss. It is recommended to reduce salt intake and drink coffee and tea in moderation.

Increase exercise

Moderate exercise can promote bone growth and calcium deposition, especially weight-bearing exercise (such as walking, jogging) and resistance exercise (such as weightlifting).

Calcium supplementation needs of special populations

People of different ages and health conditions have different calcium requirements. Children and adolescents are in a critical period of bone growth and need to take in enough calcium to support bone development. The elderly need calcium supplements to prevent osteoporosis. In addition, pregnant and lactating women also have higher calcium requirements.

For people who cannot take in enough calcium through diet, calcium supplements can be considered. However, it should be noted that calcium supplements should be taken under the guidance of a doctor to avoid side effects caused by excessive intake.

3. Expert opinions and authoritative interpretation

Many medical experts and nutritionists have pointed out that bone soup has a very limited effect in supplementing calcium. The Chinese Nutrition Society pointed out that the calcium content in bone soup is extremely low and cannot meet the body's calcium needs. Professor Yu Kang, director of the Nutrition Department of Peking Union Medical College Hospital, also emphasized that calcium supplementation should choose calcium-rich foods such as milk and soy products, rather than relying on bone soup.

In addition, the China Internet Joint Rumor Refutation Platform has also released rumor refutation information many times to clarify the false statement that "drinking bone soup can supplement calcium." The interpretations of these authoritative organizations and experts provide scientific references for the public.

IV . Conclusion

The saying that "drinking bone soup can supplement calcium" is a typical health rumor. Scientific evidence shows that the calcium content in bone soup is extremely low and cannot meet the body's calcium needs. On the contrary, foods such as milk, soy products and green leafy vegetables are the best choices for calcium supplementation.

The public should enhance their ability to discern health rumors, pay attention to the advice of authoritative medical institutions and experts, and use scientific methods to protect their health. Only in this way can we truly stay away from rumors and embrace a healthy life.

[Fund Project] Shanghai Rehabilitation Medicine Association "Health Management Research Fund" Science Popularization Project (No.: 2024JGKP03), Shanghai Pudong New Area People's Hospital Science Popularization Talent Capacity Improvement Project (No.: PRYKP202501)

[Author] Chen Ye, Li Shushu, Jin Hui, Shanghai Pudong New Area People's Hospital