How should the elderly eat to promote calcium absorption?

　　Osteoporosis is a common disease in middle-aged and elderly people, and high-protein diet is the cause of osteoporosis. Someone has done such an experiment, which proves that additional calcium supplementation cannot prevent calcium loss caused by high protein. Excessive intake of big fish and meat without paying attention to the acid-base balance will lead to a large amount of calcium loss.

　　What diet can promote calcium absorption?

　　1. Calcium supplementation before going to bed is effective:

　　1. The more calcium the better, the better. If you take too much supplement, it will increase the risk of kidney stones and produce constipate , nausea, fatigue and other symptoms, and interfere with the absorption and utilization of other elements. Calcium citrate and calcium lactate should not be overdosed.

　　2. Do not supplement other minerals when supplementing calcium.； Calcium supplements before going to bed, or taking calcium preparations between lunch and dinner are more easily absorbed.

　　3. Bad eating habits that affect calcium absorption and accelerate calcium loss: smoking, drinking alcohol, often drinking strong tea (theophylline in tea can prevent the body’s absorption of calcium), frequent drinking coffee (Caffeine can promote the loss of calcium in the body and increase the excretion of calcium in the urine).

　　2. Combination of meat and vegetables:

　　It can improve the utilization rate of calcium, such as stewed fish with tofu. Fish contains vitamin D, and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food should be mixed with cereals and beans, which not only optimizes the amino acid complement, but also promotes calcium absorption.

　　3. Vitamin C promotes calcium absorption:

　　Combine foods high in calcium with vitamin C and Pickle Take it together with juice of navel orange, grapefruit, orange, tangerine or lemon for drinking every day, and its bioavailability will be increased by 12%. Apparently the large amount of vitamin C in these fruits makes calcium better absorbed by the small intestine.

　　4. Phosphorus and calcium are “enemies”:

　　An imbalance in the calcium to phosphorus ratio is the culprit causing calcium deficiency in the human body. Under normal circumstances, the calcium:phosphorus ratio in the human body is 2:1. However, in real life, people consume too much phosphorus-containing foods such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries, etc., so that the calcium:phosphorus ratio is as high as 1:10-20. In this way, too much phosphorus in the diet will "drive" calcium out of the body.

　　5. Calcium and magnesium are the best match:

　　When people supplement calcium, they often only pay attention to supplementing vitamin D, but neglect to supplement magnesium. Calcium and magnesium are a "match". When the ratio of calcium to magnesium is 2:1, it is most conducive to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium.

　　Foods rich in magnesium include:

　　Nuts (such as almonds, cashews, and peanuts)； Soybeans, melon seeds (sunflower seeds, pumpkin seeds) ； Cereals (especially rye, millet, and barley) ； Seafood (tuna, mackerel, shrimp, lobster).