Experts say that the calcium intake of vegetarians is 20% higher than that of ordinary people, because studies have found that the bone density of vegetarians is 35% lower than that of non-vegetarians, and that of long-term vegetarians is lower than that of vegetarians. She reminded that in addition to eating foods rich in calcium such as dairy products, green leafy vegetables, beans, black sesame seeds, seaweed, and calcium-added grains, you can also combine the following life tips to improve calcium absorption:
Can calcium-containing foods be matched with vitamins? Eat together, such as eating fruit after dinner and drinking juice for dinner.
Sunshine exposure 15 minutes every day increases vitamin e in the body and promotes the absorption of calcium.
Eat less processed foods, drinks and high-salt foods, and don't eat too many vegetables, because too much fiber will also reduce the absorption of calcium.
When calcium tablets must be supplemented, small doses should be used several times a day, preferably on an empty stomach, which is beneficial to absorption.
Actively supplement vitamin B 12.
Vitamin B 12 almost exists in animal foods (such as meat, fish, seafood and dairy products), so people who eat vegetarian food for a long time are easy to lack it.
Vitamin B 12 deficiency will affect hematopoietic function, make homocysteine metabolism in the process of amino acid metabolism not smooth, and then lead to cardiovascular diseases.