Vegetarians should eat foods rich in calcium.
Calcium sources for vegetarians include perilla, seaweed, red amaranth, kale, sweet potato leaves, red cabbage, green vegetables... all of which are top vegetables for calcium supplementation.
Whole grains, wheat germ, oatmeal... are also good sources of calcium. Vegetarians should also supplement with milk.
Balanced nutrition supplement
We should supplement nutrients based on the body's needs. If the elderly with osteoporosis or postmenopausal women do not have the habit of drinking milk or supplementing calcium-rich foods, this will cause the calcium content in the body to be insufficient. Therefore, it is necessary to consult a nutritionist to be able to take calcium supplements.
Enhance bone-building components
We should pay attention to nutrients that can strengthen bone marrow, which are vitamins D and K.
Moderate exposure to sunlight can help the body synthesize vitamin D. You can supplement calcium absorption with cod liver oil, pork liver, chicken eggs... Foods rich in vitamin K include spinach, cabbage, cauliflower, egg yolks...
