First, shepherd's purse: delicious and calcium supplement
Spring shepherd's purse tastes delicious, whether it's cold salad or steamed, fried or boiled, it's very popular with everyone, especially steamed buns stuffed with shepherd's purse or jiaozi, which has endless aftertaste.
Shepherd's purse Shepherd's purse is not only delicious, but also rich in nutritional value. Taking calcium content as an example, shepherd's purse contains 294 mg/
100g, nearly three times that of milk. Although the digestibility is not as good as milk, it can't hold high content. Eating two shepherd's purse buns can top a glass of milk.
Shepherd's purse is not only high in calcium, but also rich in dietary fiber, which belongs to high-fiber vegetables. Shepherd's purse Shepherd's purse is also rich in carotene, vitamin C and vitamin B2. In addition, shepherd's purse is also rich in flavonoids, which allows you to harvest other nutrients while supplementing calcium.
Second, mustard: the calcium content is twice that of milk.
Mustard, you may not believe it. The calcium content of mustard is as high as 230 mg/100 g, which is twice that of milk. In addition, mustard can stimulate appetite and promote digestion, and like other vegetables, mustard is rich in dietary fiber and vitamins, and its calorie is extremely low, so that you will not have psychological burden while supplementing calcium.
Besides the above two kinds, there are many vegetables with high calcium content. For example, the calcium content of amaranth is 187mg/ 100g, the calcium content of sweet potato leaves is 180mg/ 100g, and the calcium content of small rape is 153mg/ 100g.
3. Carrot Sakura: Vegetables have the highest calcium content.
It is worth sharing that the calcium content of carrot and cherry is the highest among all vegetables, up to 350 mg/100 g, so don't throw away the cherry blossoms bought home, wrap them in flour, steam them and dip them in vinegar, and they taste good.
Babies' calcium mainly comes from their mothers. Appropriate vitamin D supplementation after birth will generally avoid the risk of calcium deficiency.
Women need extra calcium during pregnancy and pregnancy to meet the needs of their babies and themselves.
As a fat-soluble vitamin, vitamin D can promote the absorption of calcium in gastrointestinal tract. Simply supplementing calcium can not supplement vitamin D, which is not conducive to the absorption of calcium. Therefore, people with calcium deficiency should get more sunshine and do more outdoor activities in their daily lives.
Of course, in addition to getting more sunshine, we can also appropriately increase the intake of foods rich in vitamin D, such as seafood, eggs and animal livers. In addition, taking vitamin D supplements is a relatively simple and convenient practice.
Some bad living habits will accelerate bone loss, such as smoking and drinking, in which smoking will reduce intestinal calcium absorption and accelerate bone loss; Excessive drinking will damage the liver and affect the synthesis of vitamin D. In addition, drinking will stimulate osteoblasts and inhibit osteogenesis.
Lack of exercise, excessive weight loss, excessive drinking of coffee, strong tea, carbonated drinks and other factors will accelerate bone loss and increase the chance of osteoporosis.
Long-term use of certain drugs can also lead to bone loss, such as steroids, diuretics, stomach drugs and so on. So it's best to find out its side effects before taking it.
Conclusion: Calcium supplementation is not a patent for the elderly and pregnant women. Ordinary people can supplement their daily calcium through their daily diet. In adolescence, calcium storage can be increased through diet, but osteoporosis cannot be prevented to some extent. For the elderly, it is necessary to find out which foods can really supplement calcium and which foods can't. For example, bone soup can't supplement calcium, while milk, bean products and dark green vegetables can effectively supplement calcium. Besides, outdoor sports and sunshine are also important.