Although some parents pay attention to calcium supplementation for their babies, and even give their children 3 or 4 grams of calcium every day, their children still lack calcium. The main reason is that some factors affect the absorption of calcium. In order to correctly supplement calcium for babies, parents should pay attention to the following:
(1) Calcium should not be eaten with plant foods. Some plant foods, such as grains, especially whole grains, whole wheat and bran, have high phytic acid content, which affects the absorption of calcium. For example, spinach, coriander, amaranth and other vegetables all contain oxalate, carbonate and phosphate, which will combine with calcium and hinder its absorption.
(2) Calcium should not be eaten together with fatty foods, because fatty acids generated after fat-free decomposition are not easily absorbed after being combined with calcium.
(3) Don't eat too much meat and eggs every meal. Because all kinds of meat and eggs contain more phosphate, when combined with calcium, it will affect the absorption of calcium.
(4) Time for calcium supplementation. Because fatty acids in dairy products will affect the absorption of calcium, it is best to arrange calcium supplementation between feeding. Although some foods are rich in nutrition, such as soybean milk, they have low calcium content, and so do polished rice and white flour. Pay attention to calcium supplementation when giving these foods to children.
(5) the dosage of calcium supplementation. Generally, children under 2 years old need 400 ~ 600 mg per day, and children aged 3 ~ 12 years old need 800 ~ 1000 mg per day. According to the normal diet, children can only get 2/3 of the calcium they need from food every day, so they must take extra calcium every day to make up for the calcium deficiency. If a child lacks vitamin D, it will be absorbed by the intestine.
(6) Eat more foods with high calcium content or can promote calcium absorption. Such as milk (human milk, milk, goat milk, etc.). ) rich in calcium, fully absorbed; Animal liver, egg yolk, fish, meat and beans are rich in vitamin D, which can promote the confiscation of calcium. Vitamin D in animals and plants can only be used by human body after being converted into endogenous vitamin D by ultraviolet radiation, so children should be properly exposed to the sun. Seafood such as kelp and shrimp skin contains high calcium. Laver and cauliflower are also rich in calcium, and broad beans with skin can improve the absorption of calcium; Bone soup with vinegar can supplement calcium, and refined vinegar ribs are also rich in calcium; Fried fish with bones can increase calcium content, and so on. Breast-feeding women often eat these calcium-rich foods, which can increase the calcium content in breast milk and supplement calcium for babies. Children should always eat these calcium-rich foods to increase calcium.
(7) Eat more acidic food. Because calcium is easily soluble in acidic solution, insoluble calcium salt is formed in alkaline environment. Therefore, eat more sour fruits, fruit juice, lactic acid, amino acids and so on. Can promote the absorption of calcium.
(8) Pay attention to the ratio of calcium to phosphorus. Phosphorus is an essential inorganic salt for human body, but too much intake will form calcium phosphate with calcium. The results show that when the ratio of calcium to phosphorus in food is 2∶ 1, and that in milk is 1.2∶ 1, it is most beneficial to calcium absorption, and the ratio of calcium to phosphorus in breast milk is close to 2∶65438.
In addition to reasonable selection of calcium preparations, it is also important to get more sun exposure, balanced nutrition and scientific cooking. There are many foods available for calcium supplementation every day. Here are some foods rich in calcium:
Milk and dairy products: cattle, goat milk and its milk powder, cheese, yogurt, condensed milk.
Beans and bean products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.
Fish, shrimp, crab, seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, crab, kelp, laver, clam, sea cucumber, snail, etc.
Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, dried meat floss, etc.
Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.
Fruits and dried fruits: lemon, loquat, apple, black date, preserved apricot, orange cake, peach, almond, hawthorn, raisin, walnut, watermelon seed, pumpkin seed, dried mulberry, peanut and lotus seed.
Food preservation and storage can reduce the consumption of calcium. Don't stir the milk when it is heated, add more water to stir fry for a short time, and don't chop the vegetables too much. Spinach, water bamboo, leek, etc. all contain more oxalic acid, so it is advisable to soak it in hot water for a period of time to dissolve the oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate. Lactose can store more dietary calcium, such as sorghum, buckwheat chips, oats, corn and other miscellaneous grains, with more calcium than rice and flour.