Question
How to effectively supplement calcium?
Answer
Supplementing calcium should not rely solely on calcium pills; it should be obtained from daily meals. The best sources of calcium are milk and dairy products, which are not only high in calcium content but also easily absorbed by the body. Additionally, soy products, seafood (such as fish, shrimp, kelp, nori), sesame seeds, and green leafy vegetables are rich in calcium, especially the shells of shrimp which have a very high calcium content. However, foods like spinach, bamboo shoots, lettuce, and lotus root contain more oxalic acid, which can combine with calcium to form insoluble calcium oxalate, affecting calcium absorption. Therefore, these should not be consumed excessively. Vitamin D helps promote the absorption of calcium in the intestines, so when supplementing calcium, it is advisable to consume foods rich in vitamin D such as animal liver, egg yolks, and butter. Moreover, the skin can synthesize vitamin D naturally under sunlight exposure. Adolescents should engage in more outdoor activities to ensure sufficient sunlight exposure. This not only promotes the absorption and utilization of calcium but also promotes bone formation and growth, achieving a multiplier effect. These are the suggestions for the question “How to effectively supplement calcium?” I hope they are helpful to you. Wishing you good health!