What is the best and fastest way to supplement calcium intake

The best and fastest ways to supplement calcium include dairy products, soy products, seafood, dark green vegetables, and nuts and seeds. Dairy products such as milk and yogurt have high calcium content and absorption rate; Bean products such as tofu and soybean milk are rich in plant calcium; The proportion of calcium and phosphorus in dried small fish and shrimp skin is optimal in seafood products; Spinach, mustard and other dark vegetables are rich in calcium content; Sesame, almond and other nuts have high calcium density.

1. Dairy products:

Milk, cheese, yogurt and other dairy products are the most efficient sources of calcium supplementation. Every 100 milliliters of milk contains about 120 milligrams of calcium, and lactose and vitamin D can promote calcium absorption. The calcium content of Greek yogurt can reach 1.5 times that of regular yogurt, and hard cheeses such as cheddar cheese contain over 700 milligrams of calcium per 100 grams. Casein phosphopeptides in dairy products can bind with calcium to form soluble complexes, significantly improving the intestinal bioavailability of calcium.

2. Bean products:

North tofu contains 138 milligrams of calcium per 100 grams, and the calcium content is even higher in aged tofu made with brine. Although the calcium content of soybean milk is lower than that of milk, the fortified soybean milk added with calcium carbonate can reach 300 mg calcium per cup. Natto is not only rich in calcium, but its fermented vitamin K2 can also activate osteocalcin and promote calcium deposition in bones. Isoflavones in soy products have estrogenic effects and can reduce calcium loss in postmenopausal women.

3. Seafood:

Dried small fish with bones, such as canned sardine, contains up to 380 mg of calcium per 100 g, and is rich in vitamin D. The calcium content of shrimp skin can reach 2000 mg/100 g. It is recommended to add dishes after milling. Seaweed such as kelp and seaweed not only contain calcium, but also provide magnesium elements that promote calcium absorption. Shellfish such as oysters contain zinc, which can synergistically promote osteoblast activity. Attention should be paid to the sodium content of seafood products, and hypertensive patients should control their intake. 4. Deep green vegetables: Green leafy vegetables such as mustard greens, amaranth, and rapeseed moss have a calcium content between 100-200 milligrams per 100 grams and are rich in vitamin K. Although spinach contains oxalic acid, it can affect calcium absorption, but blanching can remove 60% of oxalic acid. The calcium bioavailability of kale is 40%, equivalent to 2/3 of milk. It is recommended to eat vegetables with fruits rich in vitamin C, as an acidic environment can enhance calcium solubility. Ensuring a daily intake of 300 grams of dark vegetables can supplement approximately 200 milligrams of calcium.

5. Nut seeds:

Black sesame seeds contain 780 milligrams of calcium per 100 grams, and it is recommended to grind them before consumption. Almonds are not only rich in calcium, but their dietary fiber can also promote intestinal calcium absorption. Qiya seed expands with water to form gel, delaying gastric emptying to improve calcium absorption time. Nut based foods should be consumed at a daily intake of 20-30 grams to avoid excessive calorie intake. Eating fermented foods rich in lactic acid can increase the release rate of calcium ions by lowering the pH value of the intestine.

It is recommended to consume high calcium foods in three meals, with a single intake of no more than 500 milligrams of calcium for better results. Avoid consuming high fiber and high oxalate foods with meals, and limit daily caffeine intake to no more than 300 milligrams. Engaging in 3-5 weight bearing exercises per week for 30 minutes each can stimulate bone calcium deposition. Middle aged and elderly people, as well as pregnant women, may consider supplementing with calcium supplements under the guidance of a doctor and regularly undergoing bone density testing. Treating animal bones or eggshells with vinegar during cooking can increase the soluble calcium content in the soup.