8 misconceptions about calcium supplementation

The idea that eating a lot of bone broth will provide enough calcium is a misconception, because the calcium in bone broth is absolutely not easily dissolved.

Here are eight misconceptions about calcium supplementation that you should abandon as soon as possible.

Regularly eating bone broth will ensure you get enough calcium.

The calcium in bone broth is not easily dissolved. After simmering a pot of bones in a pressure cooker for about two hours, the fat in the bone marrow rises to the surface, but the calcium in the broth remains very low. Therefore, the idea that eating a lot of bone broth will provide enough calcium is incorrect.

If you want to use bone broth to supplement calcium, there's only one way: Add a moderate amount of vinegar and simmer slowly for about 1-2 hours. Vinegar can help the calcium in the bones dissolve effectively.

Eating vegetables is not related to bone health.

Many people prefer to eat meat but refuse to eat vegetables. They think that green vegetables only contain fiber and vitamins, and have no bearing on bone health. But in reality, vegetables contain not only a large amount of potassium and magnesium, which can help maintain acid-base balance and reduce calcium loss.

Vegetables themselves contain a significant amount of calcium. Lettuce, cabbage, kale, celery, etc., are all excellent sources of calcium. Vitamin K in green vegetables is a factor in the formation of osteocalcin, which helps accumulate calcium in the bones.

Spinach does not help supplement calcium.

Everyone knows that spinach shouldn't be eaten with tofu because a large amount of oxalic acid in it can combine with calcium to form an insoluble precipitate, which is unhealthy. However, spinach also contains a factor that promotes calcium absorption: it is rich in magnesium, potassium, and vitamin K. Spinach is recognized as a valuable source of vitamin K, with the highest content among green vegetables, and vitamin K is a very good catalyst in supplementing calcium into bones.

Drinks that are not related to calcium

Beverages other than plain water often contain phosphate, which can seriously interfere with calcium absorption, increasing the risk of calcium loss.

Coca-Cola is the biggest culprit because it contains phosphoric acid. When teeth and bones absorb Coca-Cola, they slowly melt! The refined sugar in it also doesn't help with calcium absorption. Therefore, if you need to supplement calcium, you must absolutely limit your consumption of soft drinks. However, green tea contains a lot of potassium, low phosphorus content, and also fluoride, which helps strengthen bones and teeth, so drinking tea is beneficial for bone health.

Although soy milk is a very healthy food, in terms of calcium content,

It simply cannot compare to milk. (Illustrative image)

Eating beef is good for your bones.

Many people believe that the strong bones of Europeans and Americans are due to their fondness for beef. The truth is, those who frequently eat beef often suffer from severe calcium deficiency. This is because beef itself contains very little calcium. Furthermore, beef is rich in acidic elements, primarily phosphorus, sulfur, and chlorine.

These substances make the blood acidic, forcing the body to use calcium from food and bone to neutralize the acidic elements, thereby increasing calcium loss and decreasing calcium absorption. Therefore, middle-aged people with calcium deficiency should limit their meat consumption, whether red or white meat.

Soy milk is the richest source of calcium.

Nutritionists have recommended that those who cannot drink dairy milk can use soy milk as a substitute. However, in many respects, while soy milk is a very good food, its calcium content cannot compare to dairy milk. This is because the calcium content in soybeans, although not excessively low, is still beneficial for bones because it provides estrogen, reducing calcium loss in menopausal women.

Seaweed can supplement calcium.

Many people believe that seaweed is rich in calcium, but this is limited to dried seaweed. If you drink more water, the calcium content is significantly reduced. Furthermore, the gel-like substance in seaweed, which is soluble in fiber, can hinder calcium absorption because it can combine with calcium to form solid compounds that pass through the intestines. However, seaweed is also a healthy food; it is a typical alkaline food, and regular consumption can reduce calcium loss.

Use soft tofu (soy pudding) to supplement calcium.

Many people believe that tofu is the best plant-based food source of calcium. Tofu itself contains a significant amount of calcium, and when tofu is made firm, it also contains calcium precipitates, making it a popular choice for those who cannot drink milk.

However, watery tofu is not a good source of calcium because it doesn't contain added calcium precipitates; instead, it uses gluconolactone as a precipitating agent. Furthermore, the high water content in tofu results in very low levels of both protein and calcium.

According to Tri Thuc Tre - PC