”Drinking bone broth can replenish calcium” is really a big misconception There have been many experiments to prove that even if you use a pressure cooker to steam or boil for more than 2 hours, the calcium in the bones is difficult to melt into the soup (adding vinegar to the soup can increase the dissolution of bone calcium), but instead the fat in the bone marrow enters the soup in large quantities. Therefore, from the perspective of calcium supplementation, this method is not advisable. It is very true that “milk and milk products are the best food for calcium”. Research has found that milk contains more than 250 mg of calcium per 250 g (about 250 ml), and it is also rich in potassium and magnesium, as well as vitamin D, lactose and essential amino acids, which promote calcium absorption. It is currently believed that milk and milk products are one of the categories of food with a high calcium absorption rate of about 31%. Of course, there are many other calcium misconceptions and knowledge that we need to be aware of in our daily lives, such as: 1. In fact, excessive calcium supplementation sometimes leads to calcium deficiency in the body. Because, when supplementing calcium, calcium usually enters the bloodstream first, and then metabolizes with the blood before entering the bones. Excessive calcium supplementation may lead to elevated blood calcium, elevated blood calcium may affect the heart and kidney function, kidney function is impaired, the amount of urine can be increased, urinary calcium loss, resulting in a large amount of bone calcium decline, the “chain reaction” may eventually lead to calcium deficiency in humans. Therefore, the Chinese Nutrition Society also recommends that the total amount of calcium supplemented daily (i.e., the maximum tolerable intake) should not exceed 2000 mg. 2, “eating beef is good for bone health” is not quite correct. In fact, the calcium content of beef (including other meats) itself is extremely low. At the same time, meat contains a large number of “acidic elements”, such as phosphorus, sulfur, chlorine, etc., they can make the blood acidic, and the body needs to use food and calcium ions in the bones to neutralize these “acidic elements”, and therefore may increase the loss of calcium elements in the body This may increase the loss of calcium from the body and reduce the absorption of calcium. Therefore, calcium deficient middle-aged and elderly people should properly control the intake of meat, whether it is red meat or white meat. 3. “Eating more vegetables has nothing to do with bone health” is also incorrect. In reality, many people prefer animal food, but pay little attention to supplemental vegetables. They believe that vegetables contain only dietary fiber and vitamins, which have nothing to do with bone health. In fact, vegetables not only contain large amounts of potassium and magnesium, which can help maintain the body’s acid and alkaline balance and reduce calcium loss, but they also contain a certain amount of calcium themselves. Studies have found that most green leafy vegetables are medium sources of calcium food, such as small greens, cabbage, kale, celery, etc. 4. “Drinking beverages often has no effect on calcium” is also wrong. Because, most of the drinks contain phosphate, which may seriously hinder the absorption of calcium and promote the loss of calcium. In addition, refined sugar, which is often added to beverages, is also detrimental to calcium absorption. Therefore, those who wish to take calcium supplements should strictly control the intake of sugary and phosphate-containing beverages. However, tea is safe to drink. Because, tea is rich in potassium ions, and the phosphorus content is also low, there is also to promote bones, teeth strong fluorine elements, so drinking tea on bone health can be said to be beneficial. 5, “soy milk and soy products are high calcium food” This is correct. Research has proved that soy products in tofu is the best calcium food in plant foods. The reason for this is that not only does the soybean itself contain more calcium, but also the production of tofu requires the addition of calcium-containing coagulant (so that tofu solidification). Therefore, people who do not like or should not drink milk or dairy products should eat more tofu and/or soy products. However, it should be noted that “lactone tofu (including “Japanese tofu”, etc.)” is not the best food for calcium. It is because the coagulant used is gluconolactone, not a calcium-containing coagulant. Also, “lactone tofu” has more water and is lower in protein and calcium. Of course, in terms of calcium content, soy milk is far inferior to milk. The reason for this is that although the calcium content of soybeans is not low, when ground into soy milk, its content is greatly diluted. In fact, the real benefit of soy milk for bones is that it provides phytoestrogens, which have the effect of improving clinical symptoms and reducing calcium loss in menopausal women.