The topic of calcium supplementation has always been a matter of great concern for the common people. Besides helping bones maintain a youthful condition, calcium is also an essential element for some important organs, endocrine regulation, and emotional stability, highlighting its importance in the human body. It's crucial to ensure proper intake of calcium in daily life and understand how to absorb it sufficiently.
Why are diabetics prone to calcium deficiency? Why is dietary supplementation the best option?
Diabetics are more likely to suffer from calcium deficiency mainly because their high blood glucose levels cause the kidneys to filter out excessive glucose while simultaneously increasing the filtration rate of calcium ions. Over time, this leads to significant calcium loss through urine, resulting in calcium deficiency symptoms.
For diabetic patients, calcium supplementation should primarily rely on dietary therapy with drug therapy as a secondary option. Low-fat or skim milk is recommended for calcium supplementation. Avoid eating too much saturated fat and fatty foods. In addition to dietary adjustments, you can follow your doctor’s advice to take calcium tablets, vitamin D, bisphosphonates, calcitonin, etc. Postmenopausal female diabetic patients should be cautious when using estrogen for osteoporosis treatment, as estrogen can raise blood sugar levels, making diabetes harder to control.
Dietary calcium supplementation is better not only because natural foods are safer but also because they contain other rich nutrients that can comprehensively balance and nourish overall health. Relatively speaking, excessive intake of a single mineral will not cause disease. Healthy individuals should prioritize food-based calcium supplementation. Drug-based calcium supplementation is generally recommended only under conditions of severe endocrine disorders or serious calcium deficiency leading to bone diseases, following medical advice. Most cases of excessive calcium intake result from drug-based calcium supplementation.
The Chinese Nutrition Society recommends the following daily calcium intake:
Pregnancy (mid-late stage): 1200-1500 mg/day
Lactation: 1500 mg/day
Infants up to 6 months: 400 mg/day
Infants 6-12 months: 600 mg/day
After 1 year old: 800 mg/day
Ages 11-20: 1200 mg/day
Ages 24-50: 800 mg/day
Over 50 years old: 1200-1500 mg/day
Different foods have different calcium absorption rates. For example, the average absorption rate of calcium from milk is around 30%, whereas many vegetables have less than 5% absorption rate, such as leeks, amaranth, bamboo shoots, and water chestnuts. Vitamin D cannot be synthesized autonomously in the body; it needs to be obtained by sun exposure or consuming some fresh fish, especially deep-sea fish. When calcium, phosphorus, magnesium, and other inorganic salts work together with vitamin A, they form new bone cells, preventing or improving osteoporosis. Vitamin A is widely found in animal-based foods, and some brightly colored red or yellow plant-based foods contain provitamin A, such as carrots, pumpkins, mangoes, and watermelons, which can be converted into vitamin A in the body with the help of fats.
Calcium is absorbed best at night.
When the body stops eating during nighttime, due to the normal formation of urine, diabetic patients tend to lose some calcium in their blood. To maintain normal blood calcium levels, some calcium must be released from the calcium pool in the bones to stabilize blood calcium. Therefore, it's best to drink less water before sleeping to avoid producing excessive urine, which would otherwise burden the kidneys and exacerbate calcium deficiency. Milk is widely recognized as a calcium-rich food. Drinking milk or taking calcium supplements two hours before bedtime not only helps achieve better calcium supplementation but also promotes rest and improves quality of life. Additionally, drinking milk or yogurt between meals in the morning and afternoon can prevent calcium from binding with oxalates and phytates in food, making it harder to absorb. Moreover, taking calcium tablets or drinking milk multiple times in small amounts is easier to absorb than a large amount at once.
Misconceptions about Calcium Supplementation (Referenced from Teacher Fan Zhihong's article)
Misconception 1
Fractures or calcium deficiency require drinking more bone soup.
Drinking bone soup or eating ribs frequently doesn't necessarily provide good calcium supplementation. Bones contain a lot of fat, which brings a high caloric content. The calcium in bones that dissolves in soup is very little, only about 3%. Even if vinegar is added, the amount dissolved is not as much as imagined, and bones also contain a large amount of phosphorus, which limits calcium absorption. After a fracture, the healing and growth of bones require calcium and phosphorus, iron, and depend on the regeneration of the periosteum and bone marrow. The periosteum and bone marrow can only function better under the condition of increased collagen. However, the main components of bones are phosphorus and calcium. Excessive intake after a fracture can increase the inorganic component content in the bone, leading to an imbalance in the inorganic salt ratio in the bone, thus hindering the healing of the fracture. Therefore, normal dietary care alone can help restore the body.
Misconception 2
Eating foods high in calcium all provide calcium supplementation.
It is well known that tofu, dried shrimp, and seaweed are relatively high in calcium, but not all calcium-rich foods are fully absorbed by the body. For example, if tofu is cooked with spinach without blanching the spinach first, the oxalic acid in the spinach will bind with calcium to form calcium oxalate, which is not easily absorbed. Dried shrimp contains 991 mg of calcium per 100 grams, but the calcium is not soluble, and the shrimp shell contains chitin, a unique animal fiber, which affects calcium absorption, so it is difficult for the body to absorb a large amount of calcium from dried shrimp, even with a bit of vinegar. Seaweed contains a lot of calcium, but its rich alginate, a soluble dietary fiber, carries calcium and iron out of the body. However, seaweed is also a good alkaline food that can neutralize acidic components in food, providing better nutritional benefits to the body.
Common High-Calcium Foods
In daily diets, good high-calcium foods include: beans and bean products, fresh beans, dairy and dairy products, some algae, seafood, bean sprouts, etc. Paying attention to the calcium-phosphorus ratio and calcium-magnesium ratio can basically meet the requirements for normal dietary calcium supplementation.
Experts have studied the calcium-phosphorus ratio in the diet and believe that a ratio of 1:1~2:1 for adults and 1.5:1 for infants (under 1 year old) is most conducive to calcium absorption. When the calcium-phosphorus ratio in food exceeds 1:3, it becomes a high-phosphorus diet, reducing intestinal calcium absorption. While supplementing calcium, attention should also be paid to balancing other nutrients, avoiding focusing solely on one. Experts believe that a calcium-magnesium ratio of 2:1 is most conducive to calcium absorption. Magnesium is mostly found in seeds of plants and seafood, present in grains, mixed grains, and nuts in our diet.
By reasonably pairing daily diets, calcium deficiency can be prevented. Why not give it a try? Here, I'd like to share some homemade calcium-supplementing nutritious dishes with friends, hoping they can be helpful to you.
Tianma Fish Head Stewed Tofu
Ingredients:
One fresh bighead carp head, 50g soft tofu, 20g green onions, 20g ginger slices, 30g Tianma, 3g wolfberry.
Condiments:
10g peanut oil, 2g salt, 3g chicken powder, 5g huadiao wine.
Steps:
1. Soak Tianma and wolfberry in clean water until softened, cut tofu into mahjong pieces, slice ginger.
2. Heat water in a pot, pour over the fish head with a ladle, use a clean ball to remove the black membrane from the fish head, rinse with clean water.
3. Heat bottom oil in the pot, sauté white part of green onions and ginger slices, fry both sides of the fish head.
4. Add broth (or replace with water), bring to a boil, transfer the fish head to a casserole, add Tianma and wolfberry, season with salt, chicken powder, and huadiao wine, slowly stew for half an hour, sprinkle green onion shreds before serving.
Nutritional Evaluation:
Bighead carp heads are famous for containing "brain gold", with tender meat, abundant O-3 fatty acids and liposoluble vitamins. Tofu is rich in plant protein and calcium, complementing the animal protein in the fish head well. The unsaturated fatty acids in the fish head help the body absorb calcium from tofu. Traditional Chinese medicine often uses Tianma to replenish the brain and enhance intelligence, which is very helpful for diabetics who often experience insufficient rest or dizziness and insomnia due to calcium deficiency. This combination not only provides obvious replenishment effects but also rich nutrition, particularly suitable for diabetics with calcium deficiency.
Seaweed Tofu Stewed Meat
Ingredients:
50g pork belly, 50g soaked seaweed, 100g tofu, 10g each of green onions, ginger, garlic.
Condiments:
10g peanut oil, 1/2 teaspoon salt, 1 teaspoon chicken powder, 1 tablespoon huadiao wine, 2 teaspoons soy sauce.
Steps:
1. Cut pork belly into finger-thick strips, chop green onions, ginger, and garlic.
2. Cut tofu into cubes, wash seaweed and cut into slices similar in size to the meat.
3. Boil water in the pot, add huadiao wine and blanch the pork belly thoroughly, then add hot water and boil for 5 minutes, scoop out and put back into hot water for another 7 minutes.
4. Heat bottom oil in the pot, sauté green onions, ginger, and garlic until fragrant, add pork belly and stir-fry, color with soy sauce, then add broth.
5. Bring to a boil on high heat, switch to medium heat and simmer for half an hour, add tofu, remove scum, adjust seasoning, and simmer for another half an hour on low heat.
Tip: Blanch tofu in cold water to preserve its original shape and simmer gently to prevent it from breaking apart. The pork belly undergoes three rounds of blanching to reduce its fat and saturated fatty acid content.
Nutritional Evaluation:
Seaweed contains more iodine and iron, with calcium nearly ten times that of phosphorus, and the calcium-magnesium ratio is also quite suitable. Eating more of this vegetable can balance the calcium-phosphorus ratio and calcium-magnesium ratio. The combination of bean products, braised meat, and seaweed achieves protein complementarity and effectively increases calcium intake. Tofu and seaweed can appropriately counteract the greasiness of braised meat and balance the acidity and alkalinity of the dish. Adding a small amount of salt results in rich flavors where tofu and meat complement each other, and seaweed is tender and perfectly cooked. This dish is nutritionally balanced, not greasy, low in fat and oil, making it an excellent choice for diabetic patients.
Ground Pork Stir-Fried with Bean Sprouts
Ingredients:
30g lean ground pork, 300g mung bean sprouts, 10g coriander, appropriate green onions and ginger.
Condiments:
10g peanut oil, 1/3 teaspoon salt, 1/2 teaspoon chicken powder, 1 teaspoon cooking wine, 1 tablespoon huadiao wine.
Steps:
1. Wash mung bean sprouts thoroughly, cut coriander into sections, chop green onions and ginger finely.
2. Blanch mung bean sprouts until the cotyledons are cooked through, heat bottom oil in the pot, sauté green onions and ginger with ground pork, add huadiao wine and stir-fry until the meat turns white, then add mung bean sprouts and stir-fry.
3. Season and stir-fry evenly, then sprinkle coriander sections and serve.
Tip:
Mung bean sprouts have a strong bean smell. Blanching should ensure the cotyledons are cooked thoroughly to guarantee consistent maturity of the sprouts.
Nutritional Evaluation:
Mung bean sprouts are rich in protein, calcium, vitamin C, and dietary fiber. Their protein utilization rate is about 10% higher than that of mung beans. After germination, more nutrients are released, and the calcium is more easily absorbed by the body. Eating more mung bean sprouts can effectively supplement calcium, prevent vitamin B deficiency, avoid vascular bleeding and constipation. It is highly beneficial for diabetic patients to supplement calcium.
Ground Pork and Snow Vegetable Stewed Tofu
Ingredients:
200g tofu, 30g lean ground pork, 30g snow vegetable, 10g dried shrimp, a little green onion and ginger.
Condiments:
10g sunflower seed oil, 1/2 teaspoon chicken powder, 1 cup broth, 2g salt.
Steps:
1. Cut tofu into cubes of equal size, chop green onions and ginger finely. Cut repeatedly washed snow vegetables into minced pieces.
2. Heat water in the pot, add salt, place tofu inside, boil until tofu floats, then scoop out and soak in clear water for later use.
3. Heat bottom oil in the pot, sauté green onions and ginger with ground pork.
4. Once the ground pork emits fragrance, add snow vegetables and stir-fry briefly, then add broth, slide in tofu, switch to low heat, add chicken powder and dried shrimp, then slow-cook for 5 minutes.
Tip:
When blanching tofu, start with cold water and add a little salt. Let the tofu and water heat up simultaneously to eliminate the beany smell and keep the tofu tender and less likely to break. Repeatedly washing snow vegetables reduces their salt content.
Nutritional Effects:
Tofu is exceptionally rich in calcium and protein, making it a great source of dietary calcium. Dried shrimp is also a good source of calcium. What advantages does snow vegetable offer in terms of calcium supplementation? And what benefits does it provide for diabetic patients? Is my method of adding snow vegetables correct? Yes, snow vegetables are pickled snow cabbage, containing a large amount of salt, and must be soaked in water to remove most of the salt before being consumed by diabetic patients.
Smoked Tofu Stir-Fried with Cabbage
Ingredients:
60g smoked tofu, 200g cabbage, 100g tomatoes, 10g garlic.
Condiments:
1/3 teaspoon salt, 1/2 teaspoon chicken powder, 5g olive oil.
Steps:
1. Clean cabbage and cut into rhombus-shaped slices, cut smoked tofu into slices of the same size, cut tomatoes into chunks, and slice garlic.
2. Blanch cabbage in boiling water until just cooked, drain.
3. Heat olive oil in the pot, sauté garlic slices until fragrant, stir-fry tomatoes until red juice comes out, then add cabbage and stir-fry quickly, finally add smoked tofu and stir-fry, season, and serve.
Tip: When blanching cabbage, start with boiling water, stop as soon as the color changes, do not let it continue to boil. Once the color is even, immediately scoop out and cool with cold water, then drain. This ensures consistent maturity and a crisp-tender texture.
Nutritional Evaluation:
Cabbage has a crisp and tender texture, rich in folic acid, pantothenic acid, various vitamins, calcium, magnesium, and retinol equivalents. Its antioxidant properties are well-known, effectively preventing colds and eliminating digestive ulcers, lowering blood sugar and lipids, with functions of clearing heat, moistening dryness, generating fluids, detoxifying, tonifying the middle energizer, and widening the intestines. Tomatoes contain a lot of vitamin C and lycopene, with a higher content of vitamin C that helps the body absorb calcium. Smoked tofu contains abundant protein and calcium among other nutrients. Stir-frying fresh and tender cabbage with calcium-rich smoked tofu, plus vitamin C-rich tomatoes, is highly beneficial for calcium supplementation in diabetic patients.
Colorful Bell Peppers with Black Fungus and Konjac
Ingredients:
200g konjac, 30g each of green, red, and yellow bell peppers, 20g rehydrated black fungus, 10g green onions.
Condiments:
1/3 teaspoon salt, 1/2 teaspoon chicken powder, 1 teaspoon olive oil, 10g garlic, 1 teaspoon cornstarch.
Steps:
1. Cut konjac into cubes of equal size, bell peppers into rhombus-shaped pieces, garlic into slices, tear black fungus into small pieces.
2. Blanch the prepared ingredients in boiling water, then cool and drain.
3. Heat olive oil in the pot and sauté garlic slices on low heat.
4. Add ingredients, pour in broth and season, switch to low heat and let it soak in flavor.
5. Two minutes later, thicken with cornstarch and serve.
Tip:
Olive oil is suitable for low-temperature cooking. The temperature during stir-frying should not exceed 120 degrees Celsius and is not suitable for long-time braising or frying.
Nutritional Effects:
Konjac is extremely rich in calcium and contains a large amount of soluble dietary fiber, which helps stimulate the intestines, effectively stimulating the intestinal wall, keeping the intestines clean, promoting bowel movements efficiently, earning it the title of "intestinal cleaner" and "iron broom." Diabetic patients eating konjac dishes can accelerate calcium supplementation, expel metabolic toxins from the body, and reduce the probability of constipation.
Red Bean Rice
Ingredients:
50g red beans, 100g rice.
Condiments:
1 teaspoon olive oil.
Steps:
1. Wash red beans and soak in water overnight, wash rice, add red beans, add an appropriate amount of water, and drop in olive oil.
2. Steam the red bean rice or cook in an electric rice cooker until done.
Tip:
Red beans are hard in texture and need to be soaked in advance. Dropping a few drops of olive oil during steaming makes the rice more lustrous and sweet.
Nutritional Evaluation:
Pairing grain and legume foods not only enhances protein complementarity but also increases calcium absorption and lowers the glycemic index. Red beans also have diuretic and heart-strengthening effects, eliminating edema. As a nutritious diet for diabetic patients, it is quite reasonable.
Health-related dietary case links provided by Renwen Yu:
Autumn-Winter Treatment Diet for Hypertension
Autumn-Winter Dietary Care for Heart Attack Patients
Beauty and Moisturizing - Sichuan Fritillary Bulb and Rock Sugar Stewed Pear
How to Make Nutritious Meals for Babies
First Soup After Childbirth... Teach You How to Make Lactation-Promoting Soup
What to Eat to Help Remove Dark Circles and Red Blood Vessels?
Balanced Nutrition Breakfast for Children
Healthy Diet - What Should Pregnant Women Eat?
American Ginseng Steamed Chicken - Nutritious Supplement for Overworked White-Collar Workers
Gout Caused by Seafood and Beer
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