Diet evaluation mainly depends on your usual diet as a reference. For example, if your usual diet is rich in calcium, then you don't need to supplement calcium, but if you have a partial eclipse or haven't eaten vegetables and meat for a long time, this calcium-free food needs to be supplemented with calcium!
The main sources of calcium include dairy products (milk, yogurt, cheese), bean products (tofu, soybean milk), fish (such as salmon and mackerel) and some green leafy vegetables (such as broccoli and spinach). If the intake of these foods in the diet is small, you may need to consider supplementing calcium.
Age and Gender You can judge whether you need calcium supplementation at this stage from your age and gender!
Children, teenagers, pregnant women and lactating women need more calcium, and the elderly need extra calcium because of changes in absorption and bone metabolism! Normal diet can be used at other ages, and of course calcium can be supplemented, but it is not as sensitive as other stages!
Bone mineral density test If you have risk factors for osteoporosis, such as family history, long-term use of hormonal drugs, female menopause, etc., your doctor may recommend a bone mineral density test. In this case, it is necessary to evaluate the health of bones and judge whether calcium supplementation is needed!
If you want to know about cheap calcium supplement products, of course, I will also study how to supplement calcium better!
White sesame: White sesame is a kind of food rich in calcium, and it can be added to food as a seasoning. You can sprinkle some in the food when you eat, haha!
Nuts: Nuts such as almonds, walnuts and cashews are rich in calcium and other nutrients. Proper consumption will help supplement calcium ~
Bean products: Tofu, soybean milk and bean products (such as soybeans and black beans) are high-quality sources of protein and calcium.
Green vegetables: including cauliflower, broccoli, spinach and other green leafy vegetables, although their calcium content is relatively low, they are still a good choice for calcium supplementation, and they are also rich in other nutrients! So it must be right to eat more vegetables at ordinary times.
Fish: such as salmon, mackerel, cod, etc. They are not only rich in calcium, but also rich in vitamin D, which is helpful for the absorption and utilization of calcium.