Soy milk does not supplement calcium? Doctor: These two kinds of foods really supplement calcium, don’t eat it wrong

Calcium supplementation is a common topic. From the time we were still in the womb, mothers started supplementing calcium to help the fetus develop. At different stages of adolescence, adulthood, and middle-aged and elderly people, it is inevitable to be reminded that "it is time to supplement calcium."

Not to mention the overwhelming advertisements of calcium supplements on TV, so many simply buy calcium tablets and eat one or two tablets a day. The average adult's bone density reaches its peak around the age of 25 to 30, and then begins to decline gradually, but taking calcium tablets is actually not the best choice for calcium supplementation.

Because calcium supplements can also cause illness. For example, excessive calcium intake will increase the incidence of kidney stones and heart disease. Moreover, the body can not absorb as much calcium as a supplement, it depends on the final absorption rate.

Such as smoking, drinking, acidic beverages, coffee, tea, eating too much meat, and high-salt diet will affect calcium absorption. In addition, there are many so-called "calcium supplement foods" that cannot actually supplement calcium, such as soy milk.

Milk soy milk is a common breakfast drink. Everyone knows that drinking milk can supplement calcium, so what about soy milk? In fact, the calcium content of soy milk is only one-tenth of that of milk. Nutritionists ask everyone to drink soy milk for calcium supplementation.

The purpose of drinking soy milk is that soy milk contains plant health ingredients, such as soy polysaccharides and soy isoflavones, which are helpful in preventing chronic diseases. So it's not that soy milk is not nutritious, but soy milk is not very helpful for calcium supplementation.

Two foods that really help supplement calcium:

1. This kind of food is helpful for calcium supplement: tofu (bean curd)

Although drinking soy milk is not helpful for calcium supplementation, eating tofu is the right choice for calcium supplementation. The nutrients are so amazing. Soybeans themselves are not high in calcium, but after processing soybeans into tofu and dried tofu, the calcium content doubles.

This is because in the process of making tofu, it is necessary to add coagulants such as gypsum and brine, which greatly increases the calcium content of soybean products. For example, the calcium content of dried tofu per 100 grams is as high as 308 mg, and milk is much higher.

It is also a good choice to cook with fish when eating tofu, such as the common loach stewed tofu. Tofu has few B vitamins, but loach meat is rich in B vitamins and trace elements such as iron and zinc, and the content is higher than that of ordinary fish. Eating two kinds of food together will harvest more nutrients.

2. This food is helpful for calcium supplement: milk

Milk is the most widely accepted food for calcium, with 104 mg of calcium per 100 g of milk and 118 mg of calcium per 100 g of yogurt. Drinking a glass of milk or yogurt at breakfast every day can provide enough protein and calcium.