"One hundred days to break the bones", this old saying has been passed down from mouth to mouth in the country.

Under the influence of the traditional concept of "filling shape with shape", in order to prevent osteoporosis, many Chinese families will prepare a pot of white and rich bone soup as a good calcium supplement.

　　But can drinking bone broth really supplement calcium?

What exactly is in bone broth?

Find out today.

How much calcium is in bone broth?

　　First of all, drinking bone soup to supplement calcium is purely a rumor, and drinking bone soup regularly to prevent osteoporosis is nonsense!

　　Professional scholars have used pig thigh bones (tube bones) to make bone soup in a conventional way, and analyzed the ingredients of the soup.

It was found that even after it was boiled for a long time, the calcium content of every 250ml of bone broth was about 3.85mg, while the calcium content of milk was about 300mg under the same volume.

The calcium content in bone broth is only 1.3% of the calcium content in milk, which is less than 1/50.

What are the consequences of drinking too much bone broth?

　　For a long time, the public believed that the whiter the bone soup, the more fragrant it was. In fact, these thick white ingredients are a lot of fat and purine, and the intake of high fat and high purine is related to cardiovascular and cerebrovascular diseases, hyperuricemia, gout, etc. occurrence is closely related.

If you drink a large bowl of bone soup, not only will you not get calcium, but you will get a lot of fat and uric acid. Not only will osteoporosis not be relieved, cardiovascular and cerebrovascular diseases and gout will follow.

Which foods can provide calcium?

　　Drinking milk is one of the more suitable ways to supplement calcium.

Adults drink 250ml-300ml of milk (about 300mg-360mg calcium) every day, which has supplemented almost half of adults' daily calcium requirements, and the remaining half can be supplemented by other diets.

　　People who are prone to osteoporosis can choose to eat eggs.

Most of the minerals in eggs are found in the yolk, and the calcium content per 100g of egg yolk is about 110mg, which is almost close to the content of milk.

　　Soy products are also a good option.

The calcium content of soybean itself is not high, but in the process of making tofu, due to the need to continuously add coagulants such as gypsum and brine, the calcium content in tofu continues to increase.

　　In addition, dark vegetables such as kale, amaranth, spinach, canola, sweet potato leaves, etc., in addition to high calcium content, are also rich in vitamin K, which can help calcium deposit on bones.

If calcium is needed, eat no less than 500g of dark vegetables per day.

The only thing to note is that before eating these vegetables, it is recommended to blanch the water to remove oxalic acid, otherwise it will affect the absorption of calcium.

What are the ways to prevent osteoporosis?

　　Not only "calcium supplement" can prevent osteoporosis, the following aspects also need attention:

　　1. Adjust your lifestyle.

Paying attention to a low-salt diet, quitting smoking and drinking, drinking less carbonated beverages and coffee, and increasing physical activity and sunshine time will help improve bone strength.

　　Second, pay attention to vitamin D supplementation.

The daily intake of vitamin D for adults is 10 micrograms, and the daily intake of vitamin D for people over 65 years old is 15 micrograms.

When there is a lack of sunshine for a long time due to the living area and weather, the intake of vitamin D should also be increased as appropriate.

　　3. For patients with particularly severe osteoporosis, it is recommended to take anti-osteoporosis drugs in a timely manner and carry out drug treatment under the guidance of professional physicians.

This article is scientifically checked by Zhou Xiangjun, deputy chief physician of Xinjing Town Community Health Service Center, Changning District, Shanghai.

Contribution of "Da Yi Xiao Nu"