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Q Elders always like to make bone soup for children, but can bone soup really supplement calcium?
A The calcium content of bones is indeed not low in , so if you eat bones directly, you can indeed consume a lot of calcium. For example, eating canned sardines with bones can indeed supplement calcium.
However, bone soup contains almost no calcium . The reason is that the bones exist in the structure of phosphate , which is very strong and will hardly dissolve during the soup. Scholars at home and abroad have analyzed and measured the calcium content in bone soup, and found that each bowl of bone soup contains very little calcium; even if is added to help calcium dissolve, the effect is limited .
In 2017, a study published in the academic journal Food Nutrition Research investigated the content of minerals such as calcium, magnesium, zinc, iron and other minerals under different stew times and pH levels.
study found that the unacidified pig bone soup , and 100 kg of pig bones produced 9.87 mg .
If we look at the bone soup sold in restaurants, the researchers investigated three different types of bone soups: Chinese herbal pork chop soup, Chinese noodles beef bone soup, and Japanese ramen pork bone soup. Their average calcium content is 35 to 80 mg/liter
If we want to supplement calcium by drinking bone soup, take the three commercially available bone soups in the paper just now as an example, we need to drink about 4 to 9 liters of bone soup in , and the calcium intake is equivalent to a cup of milk . At the same time, we also drank a lot of fat and purine , which is very harmful to health.
So is the most economical, affordable and efficient way to get calcium through dairy products than to drink bone soup!
In addition to milk and dairy products, green vegetables with low oxalic acid, broccoli , kale , baicai and other ; soy products are also good calcium supplement foods, such as dried tofu, tofu skin and northern tofu (looks older and relatively yellower than southern tofu ), but be careful not to include soy milk without calcium-forttening. According to the Chinese food ingredients list, 100 ml of soy milk without fortified calcium contains only 5 mg of calcium; while shrimp skin, dry fungus and sesame paste are high in calcium, we often cannot eat too much, which can also be used as a beneficial supplement.
What are the reliable calcium supplement foods?
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