Understand the mineral-calcium
Calcium is the most abundant mineral element in human body, accounting for about 1.5-2% of human body weight, and there is about 700- 1500g of calcium in adults. Bone is the largest calcium bank in human body. 99% calcium combines with phosphoric acid and hydroxyl to form hydroxyapatite crystals, which are stored in bones and teeth. Calcium salts in bones maintain the integrity and rigidity of bone structures and support the human body.
How much calcium do you need every day?
The Reference Intake of Dietary Nutrients for China Residents (20 13) suggests that the recommended daily intake of calcium for adults is 800 mg. Nutrition survey shows that Chinese residents consume about 400mg of elemental calcium every day and need to supplement about 500 600 mg/d. It is recommended to get enough calcium through diet as much as possible. Calcium supplementation can be given when calcium intake in the diet is insufficient.
Calcium tablets can supplement calcium, but the absorption rate of calcium for normal people is only 30% to 40%. The absorption rate is not high. If the food you usually eat can't meet the human body's demand for calcium, or some special people have a greater demand for calcium, you can consider adding some calcium supplements.
For the general population, if possible, complementary food should be the first choice, and the diet structure should be adjusted as much as possible. It is suggested to adopt a balanced diet rich in calcium, low in salt and moderate in protein, and eat more calcium-rich foods such as dairy products. At the same time, we know that vitamin D can help the intestine to absorb calcium, promote the deposition of calcium ions in bones, reduce the excretion of calcium ions in kidneys and promote the formation of bones. Vitamin D deficiency can reduce the calcium absorption rate to below 10%. Therefore, we should pay attention to supplement foods rich in vitamin D and get more sunshine. Vitamin D can be synthesized by itself after the skin is exposed to ultraviolet rays or sunlight. Therefore, children and the elderly with calcium deficiency should often bask in the sun, which is beneficial to bone development and health.
Foods high in calcium
Dairy products such as milk, yogurt and cheese;
Fish, shrimp and other aquatic products;
Algae such as kelp, laver, fungus and mushroom;
Bean products such as bean curd, dried bean curd and yuba;
Nuts such as melon seeds, walnuts and sesame seeds;
Rape, amaranth, agarwood, Chinese cabbage and other green leafy vegetables.
"Dietary Guidelines for China Residents" recommends that adults can consume 300 grams of milk and dairy products every day, and about 300 mg of calcium; The recommended amount of vegetables is 300 ~ 500g g. If you eat all green leafy vegetables, you can contribute more than 500 mg of calcium. Coupled with the intake of fish, shrimp, bean products, bacteria, algae and nuts, the demand can be well met through a reasonable diet.
Finally, milk is not only rich in calcium, but also contains 3-3.5% protein, which belongs to high-quality protein, contains all essential amino acids needed by human body, and has high digestion and absorption rate. Milk also contains vitamins A, D, K and B2, as well as minerals such as magnesium, zinc and selenium. It is a natural food with rich nutrition, suitable ingredient ratio, easy digestion and absorption and high nutritional value.