Many elderly people often have osteoporosis and other bone problems as they grow older, so calcium supplementation is naturally needed for the elderly, but how to get better calcium for the elderly? Some elderly people insist on drinking milk, and even eat some calcium tablets, but these are not as good as the appropriate food for calcium, the following we will learn how the elderly calcium better. 1, make good use of dairy products into the dishes. Many people do not like to eat lactose directly, so why not add some dairy products when making delicious dishes, usually you can also choose low-fat milk powder instead of flour and drink more milk. For example, when stewing beef, adding fresh milk can increase the flavor; when steaming egg custard, use milk instead of plain water to increase the smoothness and tenderness. If you eat salads in summer, try using plain yogurt instead of salad dressing. 2, homemade “high calcium vinegar”. When boiling bone soup or stewing meat, put some vinegar, it can precipitate the calcium of bones better and make the food calcium richer. You can make your own “high calcium vinegar” by soaking the shells of hard-boiled eggs in vinegar for a few minutes, and the shells will slowly dissolve without even a trace of residue, so that you can get about 1,800 mg of calcium (the World Health Organization specifies that the preventive dosage of calcium is 500 mg/day and the therapeutic dosage is 1,000 mg/day). This high-calcium vinegar can be used when stir-frying vegetables. 3. Eat more small fish and seaweed. Known for their longevity, the Japanese do not often drink milk, but rarely lack of calcium, mainly thanks to their frequent consumption of fish and shrimp. Want to rely on fish and shrimp calcium, preferred small fish and shrimp, such as small dried fish, canned sardines and shrimp, with the bones and skin eaten as a whole, calcium better. In addition, seaweed, seaweed and other algae, is also a very good calcium supplement food. 4, eat snacks can also supplement calcium. Legumes and seed foods can also provide rich calcium, like soybeans, sesame seeds, lotus seeds, dates and raisins. Parents to prepare snacks for children, may be almonds, seaweed, pistachios instead of chocolate and potato chips. 5, don’t forget to supplement vitamin D. Calcium needs vitamin D in order to be absorbed by the small intestine and transported to the bones via the blood. Its best source is fat-rich fish, like eel and salmon, followed by egg yolk and milk. There are also shiitake mushrooms, which can be left in the sun for 1-2 hours before cooking to produce a lot of vitamin D, which can then be combined in different dishes to help the absorption of calcium.