High Calcium Foods You Never Knew: 5 Types with Low Bone Broth Calcium

Bone broth is not only low in calcium but also high in fat, which is detrimental for the elderly and young children consuming it.

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Many people believe that bone broth is the most effective food to supplement calcium for children and the elderly. Does bone broth actually contain as much calcium as many people think?

Bone broth contains very little calcium, these 5 foods have a high calcium content but few people know - 1

Sharing about this issue, Professor Tran from the Nutrition Department of Ton Trung Son University, China conducted a related experiment. Accordingly, he pointed out that in 100ml of bone broth, there is only 2mg of calcium.

This shows that bone broth does not contain as much calcium as many people think. In particular, calcium is very difficult to dissolve in water, and the body has difficulty absorbing it, so the effectiveness of supplementation is very low.

5 foods that are richer in calcium than bone broth

1. Seafood

Seafood such as shrimp, crab, fish, and shellfish contain a lot of calcium. In 100g of seafood, there is up to 1200mg of calcium, at least 500mg of calcium, many times more than bone broth.

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Furthermore, the calcium in seafood is easily absorbed by the human body, making calcium supplementation more effective.

Seafood contains a relatively low amount of fat but is rich in protein and diverse vitamins, promoting the effective functioning of many organs and enhancing immunity.

2. Soybean products

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Soybean products including milk, tofu, soy milk… are all rich in high-quality calcium and protein. Compared to other foods, soybean products are cheap and easily available. Therefore, it is one of many optimal choices when wanting to supplement calcium.

3. Nuts

Cashews, almonds, peanuts, hazelnuts… are all delicious nuts that are considered good light foods for health.

Bone broth contains very little calcium, these 5 foods have a high calcium content but few people know - 4

These nuts are also very rich in nutrients, for example, cashews contain many beneficial compounds for brain development. Most types of nuts are rich in calcium, so if the body lacks calcium, you can eat them in moderate amounts every day.

4. Dairy products

Yogurt, nut milk, cow’s milk… are all rich in nutrients and easily absorbed by the body. Drinking milk moderately can supplement protein, calcium, and essential trace elements needed for the body.

Bone broth contains very little calcium, these 5 foods have a high calcium content but few people know - 5

If teenagers and the elderly want to supplement calcium, it is best to drink at least 1 glass of milk every day. This can help prevent calcium deficiency in the body.

5. Dark green leafy vegetables

Dark green vegetables such as kale, spinach… contain a high amount of calcium, with 100g containing 100mg of calcium.

Bone broth contains very little calcium, these 5 foods have a high calcium content but few people know - 6

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Frequently asked questions

There are several foods that are naturally rich in calcium and can contribute to improving bone health. Some of these include dairy products like milk, yogurt, and cheese, as well as dark green leafy vegetables such as kale, collard greens, and broccoli. Calcium-fortified foods like orange juice and breakfast cereals are also good options.

Yes, there are calcium-rich alternatives for those who are lactose intolerant or follow a vegan diet. Soy products like tofu and soy milk are excellent sources of calcium. You can also find calcium in certain types of beans, lentils, and nuts, such as almonds and Brazil nuts.

Calcium is a crucial mineral for building and maintaining strong bones. It helps prevent bone loss and reduces the risk of fractures. Insufficient calcium intake can lead to a condition called osteoporosis, which is characterized by weak and brittle bones. Adequate calcium consumption, along with vitamin D, is essential for bone health throughout life, especially during growth and aging.

Consuming an adequate amount of calcium has been linked to various health benefits beyond just bone health. Calcium plays a role in regulating blood pressure, and it may help reduce the risk of hypertension. It is also involved in muscle function and can contribute to overall cardiovascular health. Additionally, calcium is important for nerve signaling and may have a positive impact on cognitive function.

To ensure adequate calcium intake, incorporate a variety of calcium-rich foods into your diet, including dairy, dark green leafy vegetables, calcium-fortified foods, and soy products. For adults, the recommended daily calcium intake is 1000-1200 mg. Excessive calcium intake from supplements can lead to kidney stone formation and may interfere with the absorption of other minerals. However, it is rare to consume excessive calcium from dietary sources alone. It’s always best to consult with a healthcare professional to determine your specific calcium needs based on your age, gender, and overall health status.

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