Bone broth has always been a popular calcium supplement among the Chinese and has been enjoyed by most people so far. Many housewives can’t forget to learn how to make a bowl of white, calcium-filled bone broth to give their family a calcium supplement.
Let’s not talk about whether the baby pig is 3 months old, whether calcium deficiency? Drinking bone broth for calcium is actually not reliable at all.
Bone soup contains very little calcium: as we all know, calcium exists in the body mainly in the form of bones and teeth. 99% of it is deposited in bones and teeth, as well as in animals such as pigs and cows. Calcium exists in 2 forms: one is in the form of solid calcium salt crystals, which are very stable and difficult to dissolve. The other is in the form of amorphous calcium salts, which are unstable and easily dissolved but are present in very small amounts in the bones. Bone is 95% in the first form, so it is difficult to integrate calcium into the soup during cooking. Tests have shown that 1KG of bone soup boiled for 2 hours, the calcium content is 20 mg, while the recommended daily intake of calcium for adults is 800 mg, which means that it is necessary to drink dozens of bowls to reach the value required by the body.
Experiment on vinegar boiled bone broth
Experimental purpose: To analyze the effect of common cooking methods on the calcium content of bone broth.
Experimental method: Fresh pork shoulder and foot bones were purchased at the vegetable market and chopped into small bone pieces after removing the muscles and tendons. The small bone pieces were mixed and spread into a square of uniform thickness. After dividing into groups, the bone broth was cooked in a household pressure cooker and a tile pot.
Group 1: Pressure cooker filled with pork bones and boiled on gas stove for 1 hour.
Group 2: Pressure cooker with pork bones, boil on gas stove for 2 hours.
The third group: pressure cooker filled with pork, boiled on the gas stove for 1 hour.
Group 4: Tile pot with pork bones, boil on gas stove for 4 hours.
The fifth group: a tile pot filled with pork bones and vinegar, boiled on a gas stove for 4 hours.
The sixth group: tile pot filled with pork bones and vinegar, boiled for 1 hour, left at room temperature for 24 hours, added 800 ml of vinegar, boiled on gas stove for 30 minutes.
Experimental results: The calcium content in the soup of pressure cooker bone broth for 1 hour, pressure cooker broth for 1 hour, and tile pot bone broth for 4 hours groups were all extremely low, with an average calcium concentration of 1~1.2 mg/100 ml, with no significant difference among the three groups. The calcium content in the tile pot vinegar bone broth cooked with vinegar increased significantly, and the calcium concentration reached 1780 S116 mg/100 ml. The difference was very significant when compared with the other three groups of soup without vinegar.
The calcium content in the bone broth cooked for 2 hours in the pressure cooker increased compared to that in the bone broth cooked for l hour, but the difference was not significant. The same tile pot vinegar bone broth, the calcium content of the sixth group was significantly higher than that of the fifth group, and the difference was very significant.
The experiment confirmed that the calcium content of bone broth boiled in water is low, similar to that of broth, and increasing the pressure with a household pressure cooker cannot significantly increase the calcium content of bone broth. It can be seen that the general method of boiling soup is extremely difficult to dissolve the calcium salt in the bone, which is meaningless to the human calcium nutrition supplement. However, when vinegar was added to the bone broth, the calcium content in the vinegar bone broth increased significantly. The calcium concentration in this experiment was significantly higher in the vinegar bone broth than in the other three groups of bone broth or broth without vinegar, and also higher than the calcium content in fresh milk.
CONCLUSION: The calcium content in bone broth increased with longer simmering time. However, the increase in calcium content in bone broth boiled in water was not significant with longer boiling time, while the increase in calcium content in bone broth boiled in vinegar was extraordinarily significant.
Adding vinegar when boiling soup can make the calcium salt crystallization decomposition, to achieve the effect of dissolution, in fact, it needs to add a lot of vinegar to be effective, but from the perspective of calcium supplementation is not significant (far less than milk), but still increase the leaching of some heavy metals harmful to human body such as cadmium in bone; and, after adding a lot of vinegar soup also becomes acid, simply can not drink! The main components of bone broth are water, fat, a small amount of nitrogenous leachate, calcium and protein content is very little. The thick white, good taste of bone broth is due to the fat in it! Yes, it is fat, not high calcium content, because the calcium in the bones is in the form of phosphate bonding and does not dissolve easily into the soup. When the bone soup is cooled we will find a layer of white oil floating on the surface, which means that the fat content in the bone soup is very high, if you often drink such high fat and greasy food, it will trigger obesity, hyperlipidemia, hypertension, the prevalence of atherosclerosis will increase, therefore, is also not conducive to the recovery of patients with osteonecrosis of the femur.
In fact, regarding calcium supplementation, milk is undoubtedly a good product, tofu and sesame paste are also good. It is recommended that natural foods are preferred, and the following pictures are foods with high calcium content in daily life. In addition, the wide range of calcium tablets on the market, comprehensive price, efficacy, effectiveness and other factors, there is vitamin D3 calcium carbonate cost-effective, can be the second choice.
Bone soup for calcium, is a certain historical stage of understanding. In the era of poor clothing and food, thin, weak people drink a bowl of fragrant bone soup at least provides energy, increased nutrition, indeed conducive to improving physical fitness and promote bone repair. But at present, this concept should be changed, after all, we have more options for calcium.
Attachment: common foods with high calcium content
No.1 sesame paste
The calcium content of sesame seed paste is much higher than that of vegetables and beans, and it is good for the development of bones and teeth when eaten regularly ~~ it can also prevent premature graying or loss of hair. At the same time, sesame contains a lot of oil, has a good laxative effect (eat more will be inconvenient, so the following is better ……)
Calcium content NO.2 milk
Milk is a very familiar food ~ milk is high in nutrients, is the best source of human calcium, and the calcium-phosphorus ratio is very appropriate, conducive to the absorption of calcium. The common ordinary milk is the best milk for calcium. Love milk, mua-da-da~
Calcium content NO.3 tofu
Soybeans themselves contain a lot of calcium, and when coagulating tofu, calcium-containing coagulants are added, so most people who don’t drink milk consciously eat more tofu. As long as you eat 200 grams of northern tofu, you can meet 1/3 of your daily calcium needs, which is more than drinking half a pound of milk. And the rich vitamin D in fish can enhance the body’s absorption of calcium. Therefore, fish stew with tofu is not only delicious, but also a perfect match for calcium and bone health.
It is important to note that lactone tofu is not a good source of calcium because it does not have a calcium-containing coagulant, but uses gluconolactone as a coagulant. Also, lactone tofu has too much water and is low in protein and calcium. In addition to lactone tofu, “Japanese tofu” is also not available for calcium supplementation. I love tofu from now on, mmmm~
Calcium content NO.4 cheese
Cheese can enhance the body’s ability to fight disease, promote metabolism, enhance vitality, protect eye health and maintain healthy skin; cheese is the lactic acid bacteria and its metabolites have certain health effects on the human body, is conducive to maintaining the stability and balance of the normal flora in the human intestine, to prevent constipation and diarrhea.
Calcium content NO.5 mustard
In addition to its high calcium content, mustard is also rich in vitamins. Mustard appetizer, refreshing, fatigue, and detoxification of swelling, can also prevent constipation ~! Go home and ask your mother to cook mustard for calcium! ~
Calcium content NO.6 Sea cucumber
Sea cucumber is rich in calcium, typically high protein, low fat and low cholesterol food. Usually rarely come into contact with this food, it looks ugly, right? But in fact, it is really a good thing, and it is quite normal when you cut it up, so you can eat it more often.
Calcium content NO.7 purple cabbage
Rich in choline and calcium, iron, but also to enhance memory, treatment of maternal and child anemia, promote the growth of bones, teeth and health care, improve the body’s immunity. I like to eat seaweed since I was a child haha.
Calcium content NO.8 black fungus
Black fungus has a strong ability to replenish calcium. In addition, it is also beneficial to Qi, filling the hunger, lightening the body and strengthening the intellect, stopping bleeding and pain, replenishing the blood and activating the blood, anti-cancer, etc. The gum in the fungus can absorb and concentrate the dust and impurities left in the human digestive system and discharge them from the body, thus playing a role in clearing the stomach and cleansing the intestines. Black fungus makes me think of ……
Calcium content NO.9 kelp
The calcium content of kelp is rich, also rich in other nutrients needed by the body, but in fact, kelp is rich in iodine, people with hyperthyroidism should be careful not to eat. Cold seaweed is really a good choice!
Calcium content NO.10 black beans
Eating black beans regularly can soften blood vessels, moisten the skin and slow down aging. It is especially beneficial for patients with high blood pressure and heart disease. It can also provide crude fiber in food, promote digestion and prevent constipation from occurring. Black soybean milk is my favorite~~
Calcium content NO.11 shrimp skin
The calcium content of shrimp skin is very rich, up to 2000mg/kg, which is a good tonic for people who are weak and need to recuperate after illness ~~.
However, it is really difficult to say that shrimp skin is a calcium supplement. First of all, although the calcium content of shrimp skin is high, but the amount of shrimp skin eaten each time is very little. Anyone who has cooked knows that shrimp skin is very light, very dry, a packet of shrimp skin, can eat for a long time. When stir-frying, you can only put a little at most each time, converted into weight, that is, 5-10 grams. If you make soup, add 1-2 grams is enough. This plate of dishes or a pot of soup, or the amount of family together, each person eating only a third of the amount. Add shrimp dishes, it is unlikely to eat every day and eat every day. So, although 100 grams of shrimp skin contains more calcium, but the amount of food is not much, the calcium obtained is not too much.
Secondly, although the calcium content of shrimp skin is high, but the absorption rate is not ideal. Shrimp shells are not completely chewed by human teeth, and after being acted upon by stomach acid inside the stomach, only a small portion of it can be dissolved, and it cannot be dissolved, so people cannot absorb it. Moreover, shrimp skin only contains calcium, there is no factor that helps calcium absorption, it does not contain vitamin D, and the utilization of calcium is usually very low. Therefore, shrimp skin is not a good food for calcium.