Calcium-containing foods are

1. Milk

Half a catty of milk contains 3 mg of calcium, and also contains various amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, calcium in milk is more easily absorbed by human body, so milk should be used as the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: You should also choose milk in summer

2. Kelp and shrimp skin < P > Kelp and shrimp skin are high-calcium seafood, and you can get 3 mg of calcium if you eat 25 grams a day. And they can also reduce blood lipids and prevent arteriosclerosis.

kelp cooked with meat or cooked with cold sauce are all good foods. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 5 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.

Friendly reminder: People who are easily allergic to seafood should eat carefully.

3. Bean products

Soybean is a high-protein food with high calcium content. 5 grams of soybean milk contains 12 mg of calcium, and 15 grams of tofu contains as much as 5 mg of calcium. Other bean products are also good products for calcium supplementation.

Friendly reminder: Soymilk needs to be boiled for 7 times before it can be eaten. Tofu, on the other hand, should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so tofu and other bean products are not suitable for cooking with spinach. However, if bean products are cooked with meat, they will be delicious and nutritious.

4, animal bones

More than 8% of animal bones are calcium, but it is insoluble in water and difficult to absorb, so you can break it in advance when making food, add vinegar and cook it slowly with slow fire. When eating, remove the oil slick and add some vegetables to make a delicious soup.

Friendly reminder: fishbone can also supplement calcium, but you should pay attention to choosing the appropriate method. Dry fried fish and braised crispy fish can make fish bones soft, which is more convenient for calcium absorption and can be eaten directly.

5. Vegetables

There are also many varieties with high calcium in vegetables. 1g of potherb mustard contains 23mg of calcium; The calcium content of Chinese cabbage, rape, fennel, coriander and celery is also about 15 mg per 1 g.

Friendly reminder: These green leafy vegetables can be supplemented with 4 mg of calcium by eating 25 g every day.

6. Calcium-supplementing drugs

Calcium-supplementing drugs on the market today are suitable for children, teenagers, pregnant/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment.

Friendly reminder: You need to strictly follow the doctor's advice when taking it, so as to avoid taking too much, which will have adverse effects on your health. Some multivitamins and calcium supplements, because vitamins themselves can have a synergistic effect with calcium, are more beneficial than simply supplementing calcium.

Experts suggest that calcium supplementation should pay attention to the following points:

Vitamin D should be supplemented at the same time

Without the participation of vitamin D, the absorption of calcium in the diet can not reach 1%. In addition, vitamin D has the functions of promoting kidney to reabsorption of calcium and regulating blood calcium level. One of the sources of vitamin D in human body is intake from diet, and the other is synthesis through ultraviolet irradiation of the sun. In winter, people seldom go outdoors, and the amount of vitamin D synthesized by the skin decreases, so it should be supplemented appropriately so that the human body can absorb calcium to the maximum extent. This is especially important for the elderly.

Don't take active calcium for a long time

Active calcium is a kind of calcium mixture extracted from aquatic shells such as oyster shells at high temperature and low temperature, mainly calcium hydroxide, with high index of heavy metals and strong corrosiveness. Someone once did an experiment to give active calcium to a mouse, which resulted in death. After dissection, intestinal congestion was found. Therefore, when taking a large dose of active calcium, it often causes adverse reactions such as nausea, vomiting and stomachache. It can be seen that taking active calcium for a long time will also reduce the normal function of the stomach.

Calcium preparation is best taken between meals

Generally, plant foods contain more fatty acids and oxalic acid, which can combine with calcium ions to form insoluble calcium salts, and cannot be excreted by human body. Animal food contains a lot of fat, and too much fatty acid can combine with calcium ions to form calcium focus, which can not be used by human body. Because of the above two reasons, taking calcium preparation during meals will reduce the absorption rate of calcium and cause waste, so only taking calcium preparation between meals can ensure that calcium is better utilized.