The best choice for food to supplement calcium is that calcium is a nutrient that the human body needs very much, and calcium can enhance the healthy growth of the body. Next, I will share with you an article about the best choice of food calcium supplement. Let's have a look!

What is the best choice for food calcium supplement 1 What is the best choice for food calcium supplement?

Super calcium food 1, cheese

Dairy products are the best choice for calcium-supplemented foods, while cheese is a dairy product with more calcium, which is easily absorbed. Cheese can improve the body's low disease resistance, promote metabolism, enhance vitality, protect eye health and keep skin fit; Cheese is a kind of lactic acid bacteria and its metabolites, which has a certain health care effect on human body, is conducive to maintaining the stability and balance of normal intestinal flora and preventing constipation and diarrhea.

Super calcium-supplementing food II. Sesame paste

Sesame paste is rich in protein, amino acids, vitamins and minerals, and its calcium content is much higher than that of vegetables and beans. Regular consumption is beneficial to the development of bones and teeth. Rich in lecithin, it can prevent hair from turning white or falling off prematurely; Sesame contains a lot of oil and has a good laxative effect.

Super calcium supplement food 3. black soya bean

Black beans are also rich in calcium, which is higher than ordinary soybeans. The content of protein in black beans is twice that of meat, three times that of eggs and 12 times that of milk. Black beans contain 18 amino acids, especially 8 essential amino acids. Black beans basically contain no cholesterol, only phytosterol, which is not absorbed and utilized by human body, and has the function of inhibiting human body from absorbing cholesterol and reducing cholesterol content in blood. Therefore, eating black beans often can soften blood vessels, moisturize skin and delay aging. Especially patients with hypertension and heart disease. Eating black beans regularly can provide crude fiber in food, promote digestion and prevent constipation.

Super calcium supplement food 4. loach

Under the same weight, the calcium content of loach is nearly 6 times that of carp and 10 times that of hairtail. Misgurnus anguillicaudatus and tofu, two calcium-rich ingredients, are combined into one, which is definitely a calcium-supplementing dish.

When will the newborn begin to supplement calcium?

1. Infant: Due to lack of outdoor activities and short sunshine time, the production of vitamin D in the body is limited, which is not conducive to the absorption of calcium and is easy to cause calcium deficiency. Therefore, children under two years old should pay attention to the supplement of calcium and vitamin D, which is conducive to the healthy growth of the baby.

2. Premature babies, twins, children born too fast or in winter: These children are more prone to calcium deficiency than other children, so we should pay attention to prevention in advance.

3. Children with too good nutritional conditions and overweight: These children need more calcium than ordinary children.

4. Children who are picky eaters, anorexia, indigestion, unreasonable dietary nutrition and dislike milk should pay attention to calcium supplementation.

5. Sick children: During the baby's illness, such as eczema, repeated respiratory infections, acute and chronic diarrhea, these diseases can easily affect the absorption of calcium and cause calcium deficiency symptoms. Therefore, during the child's illness, parents should consider the reasonable supplement of nutrients such as calcium while treating the disease.

The best choice for food calcium supplement is 2. Milk is the best calcium supplement food. Bean products are also rich in calcium. Animal bone soup also contains high calcium, so vinegar should be added when cooking to facilitate the dissolution of calcium. Therefore, drinking more milk every day, coupled with the intake of vegetables, fruits and bean products, has been able to meet the needs of the human body, so it is not necessary to supplement calcium tablets, but to eat more dairy products, tofu, shrimp skin and so on. And you can get more calcium and nutrition from it.

Calcium-supplementing foods mainly include:

Milk and dairy products: cow, sheep, horse milk and its milk powder, cheese, yogurt, condensed milk. 500 ml fresh milk can supplement 600 mg calcium.

Fish, shrimp, crab and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, dried shrimp skin, crab, kelp, laver, clam, sea cucumber and snail.

Meat and eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, dried meat floss, etc.

Beans and bean products: soybean, edamame, lentil, broad bean, bean curd, dried bean curd (100g bean curd can be supplemented with 200mg calcium), bean curd skin, bean curd milk, etc.

Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, potherb mustard, black fungus, mushrooms, etc.

Fruits and dried fruits: lemon, loquat, apple, black dates, preserved apricots, orange cakes, preserved peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, gorgon nuts and so on.

In addition, the preservation and storage of food can reduce the consumption of calcium. Don't stir the milk when it is heated, add more water when cooking, keep the time short, and don't break the vegetables too much. Spinach, water bamboo and leek all contain more oxalic acid, so it is advisable to soak them in hot water for a while 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. Sorghum, buckwheat chips, oats, corn and other miscellaneous grains contain more calcium than rice and flour, so you should eat some miscellaneous grains properly at ordinary times.

Health reminder: There are many kinds of foods to supplement calcium. It's not easy to find what you want in this sea of food. Even after you find them, you have to carefully turn them over and turn them into your favorite food, slightly reminding you to develop healthy eating habits in your daily life. This is the foundation of health.

Calcium supplementation has a certain effect, but the effect of simple supplementation is not obvious. It is not easily absorbed by the human body. Choosing Tihengjian calcium margin tablets rich in vitamin D, the superfine calcium carbonate has good taste, safety and no side effects, and the daily calcium supplement effect is better.

Experts suggest that zinc can be properly supplemented before calcium supplementation. This is because supplementing zinc first will be more conducive to the absorption, deposition and utilization of calcium nutrition, and achieve the goal of supplementing calcium with half the effort. Zinc supplementation before calcium supplementation can also correct people, especially children's anorexia and partial eclipse, relieve gastrointestinal discomfort, increase appetite, promote the absorption of various nutrients and maintain the balance of various nutrients in the human body.

The best choice of food calcium supplement 10 dietary calcium supplement misunderstanding.

Eating beef is good for bones. Many people think that Europeans and Americans have strong bones because they like to eat beef. In fact, many people who eat a lot of beef are seriously calcium deficient. This is because the calcium content of beef itself is extremely low, and so is all meat. At the same time, meat contains a lot of "acidic elements", mainly phosphorus, sulfur and chlorine. They make the blood tend to be acidic, and the human body has to neutralize acidic elements with calcium ions in food and bones, thus increasing the loss of calcium in the body and reducing the absorption of calcium. Therefore, middle-aged and elderly people with calcium deficiency should properly control the intake of meat, whether it is red meat or white meat.

Eating vegetables has nothing to do with bone health. Many people love to eat animal food, but pay little attention to supplement vegetables. They think that vegetables only contain dietary fiber and vitamins and have nothing to do with bone health. In fact, vegetables not only contain a lot of potassium and magnesium, but also help to maintain acid-base balance and reduce calcium loss. Green leafy vegetables are mostly moderate sources of calcium, such as small rapeseed, Chinese cabbage, cabbage, celery and so on. , can not be ignored. Recent studies have confirmed that vitamin K in green leafy vegetables is the formation factor of osteocalcin, which is necessary for calcium deposition in bones.

Spinach is not good for calcium supplementation. Many people know that spinach should not be eaten with tofu, because spinach contains a lot of oxalic acid, which will combine with calcium to form insoluble precipitate. However, these people don't see the other side of the problem. Spinach also contains a lot of factors to promote calcium absorption, including rich potassium and magnesium, and vitamin K. Spinach is recognized as a treasure house of vitamin K, and its content ranks first among all kinds of fresh foods. Vitamin K is not afraid of heat, like carotene, it needs oil to help absorption, so you must put some sesame oil in cold spinach.

Eating fruit meal replacement is good for bone health. Many women who lose weight think that they can get enough protein and vitamins just by eating fruit, and often use fruit instead of a meal. In fact, fruit is a kind of food that is beneficial to acid-base balance, but it is not a good calcium source, which is seriously lacking in protein. Bone formation needs a lot of calcium, and collagen is also needed as the skeleton of calcium deposition. If fruit is used instead of three meals, the intake of protein and calcium will be seriously insufficient, which will only promote the occurrence of osteoporosis.

Drinking drinks has nothing to do with calcium supplementation. In order to improve the taste, most drinks contain phosphate, which will seriously hinder the absorption of calcium and promote the loss of calcium. Coke is the most harmful because it contains phosphoric acid. Soak people's teeth and bones in coke, and they will melt slowly! Refined sugar is also not conducive to calcium absorption. Therefore, anyone who needs calcium supplementation should strictly control the amount of sweet drinks. Tea is rich in potassium ions, including low content of phosphorus, and fluoride that can strengthen bones and teeth, so drinking tea is beneficial to bone health. But be careful of the so-called "tea drink", which may be dyed with caramel pigment and cannot provide the benefits of tea.

Drinking bone soup will not cause calcium deficiency. Calcium in bones will never dissolve easily. Experiments show that the fat in bone marrow has surfaced after cooking in an autoclave for two hours, but there is still little calcium in the soup. There is only one way to supplement calcium in bone soup: add half a bowl of vinegar and simmer for an hour or two. Vinegar can effectively help the dissolution of bone calcium. It should be noted that at this time, pressure cookers must not be used. It is best to stew in casserole to avoid too much aluminum in bone soup.

Drinking milk is not helpful for calcium supplementation. Although some people claim that milk contains a lot of protein, which will make the body sour and promote the loss of calcium, this is not true. In fact, the protein content in milk is only 3%, but the moisture content is as high as 87%. Every 250g of milk contains more than 250mg of calcium, rich in potassium and magnesium, vitamin D, lactose and essential amino acids for promoting calcium absorption. Unlike meat, milk is not an acidic food, but a weakly alkaline food. Therefore, milk will not make people's body fluids sour, and it will not promote the loss of calcium. Comprehensive evaluation, milk is still the best calcium supplement food.

Soymilk is a high calcium food. Nutritionists often suggest that people who can't drink milk can drink soy milk instead. Indeed, in many ways, soybean milk is a very good food, but in terms of calcium content, it is far less than milk, and the difference is not double. This is because the calcium content of soybean is not too low, but after adding 10 glass of water to grind into soybean milk, the content is diluted very low. Drinking a cup of soybean milk means eating dozens of beans, which contains little calcium. The real benefit of soybean milk to bones is that it can provide phytoestrogens and reduce calcium loss in menopausal women.

Kelp can supplement calcium. Many media articles tell you that kelp contains a lot of calcium, but it is limited to dried kelp. But who can eat dried kelp in large quantities? When water is sucked, the calcium content is not too much. Moreover, soluble dietary fibers such as seaweed gum in kelp will hinder the absorption of calcium, because they can form solid compounds with calcium and "communicate with the intestine" with calcium. However, kelp is not without benefits. It is a typical alkaline food, and regular consumption can help reduce the loss of calcium in the body.

Lactone tofu supplements calcium. As many people know, tofu is the best calcium supplement food among plant foods. Soybean itself contains a lot of calcium, and the coagulant containing calcium should be added when tofu is solidified, so most people who don't drink milk will consciously eat more tofu. But lactone tofu is not a good calcium source, because it does not contain calcium coagulant, but uses gluconolactone as coagulant. At the same time, lactone tofu contains too much water, and the content of protein and calcium is very low. In addition to lactone tofu, "Japanese tofu" can not be used for calcium supplementation.