vegetables
Vegetables are also one of the food sources of calcium, and the calcium content in different vegetables is also different. Among these vegetables, amaranth and rape are the most common foods with high calcium content. Only when eating these vegetables, we should pay attention to the fact that vegetables often contain oxalic acid, which is easy to combine with calcium to form calcium oxalate, which is harmful to the body, and some people refuse to eat vegetables to supplement calcium. It is best to blanch vegetables before eating, which will reduce the content of oxalic acid, avoid the adverse effects of oxalic acid, and also play a role in supplementing calcium.
tofu
Soybean products not only have high protein content, but also have high calcium content. It's just that not all tofu contains more calcium, and the coagulant used in north tofu is brine, so the tofu made is stronger. This kind of bean curd is not only high in protein, but also high in calcium. South tofu is tender, and all coagulants are glucono delta-lactone, also known as lactone tofu. The nutritional value of lactone tofu is lower than that of north tofu, and the calcium content is not comparable to that of north tofu. Remember to eat north tofu when supplementing calcium, and it tastes more delicious.
milk
Milk is the most common dairy product and the best food source for calcium supplementation. Although milk is not the food with the highest calcium content, it is the food with the best absorption rate, and its cost performance is beyond the reach of other foods. China Nutrition Society also advises adults to drink more than 300ml of milk every day. For babies, they can safely drink milk to supplement calcium after one year old.
Although the content of calcium in sesame sauce and shrimp skin is very high, there are many disadvantages in these two foods. For example, the sodium content in shrimp skin is high, and the fat content in sesame sauce is high. If these two foods are eaten frequently, they may have high blood pressure or get fat, and the calcium supplement effect is not satisfactory.
Calcium supplement. Don't forget it
The absorption rate of calcium contained in food is an important issue after it enters the human body. If the absorption rate of these calcium is low, the effect of calcium supplementation will be greatly reduced. Vitamin D can not only prevent rickets, but also promote the deposition of calcium in bones and the reabsorption of calcium by renal tubules. Increase the intake of vitamin D when supplementing calcium, and the calcium supplement effect will be much better.
Vitamin D mainly exists in seafood, egg yolk and dairy food, and it can also be synthesized by sunbathing, so vitamin D has also become a free vitamin. By staying in the sun every day, you can get the vitamin D you need. In winter, when the light is weak, you can eat cod liver oil to supplement vitamin D.
Calcium supplementation is a long-term project, not only for children, but also for middle-aged and elderly people. The daily calcium requirement of the human body is 800 mg, and the calcium requirement of the elderly is higher than that of the young. Calcium supplementation needs long-term persistence and should not be taken lightly. If you lack calcium in your body, it will accelerate the process of osteoporosis and seriously affect bone health.