When it comes to calcium, zinc and iron supplements, many people have something to say. The reason is that people around us are more or less supplementing these nutrients. Calcium, iron, and zinc are indispensable nutrients for the body. If they are lacking in the body, problems will occur. For example, calcium deficiency can affect bone health, iron deficiency can affect memory, and so on.
Since the body needs such nutrients, it definitely needs to be supplemented properly. However, there are many misunderstandings when supplementing, and you may step into a pit if you are not careful. It not only wastes money but also delays the body. In fact, calcium, iron and zinc can be found in food. Let’s take a closer look at how and what to eat.
Calcium supplement
Calcium is the most abundant mineral in the body and is mainly found in teeth and bones. Calcium deficiency in children will affect their height, and calcium deficiency in adults will increase the risk of osteoporosis. Calcium supplementation is also a topic that parents are most concerned about. The baby may start a calcium supplementation plan before he or she reaches one year old. What should I eat to supplement calcium?
Ten best foods for calcium supplementation
Qianzhang 313 ? Dried tofu 308 ? Black beans 224 ? Soybeans 191 ? Northern tofu 138 ? Tofu skin 116 ?
Milk/yogurt 100 Peanut kernels 284 ? Shepherd's purse 294 ? Amaranth 178 ?
Although many foods contain high levels of calcium, their absorption rate must also be considered. The calcium contained in soy products and dairy products has a high absorption rate. Leafy vegetables among vegetables also have higher calcium content, but vegetables contain oxalic acid and need to be blanched before eating.
Common foods that are high in calcium but difficult to replenish calcium
When I was a child, my mother told me to eat dried shrimps to supplement calcium, and I often ate dried shrimps at that time. The calcium content in shrimp skin is also low, but the calcium is chitin calcium and cannot be absorbed by the human body. At the same time, the salt content in dried shrimps is very high. Regular consumption of dried shrimps will also increase the risk of high blood pressure and osteoporosis.
As for bone broth and sesame paste, the calcium in the bones is bound and difficult to dissolve into the bone broth; at the same time, the fat content in the bone broth is high, and regular consumption will increase the risk of obesity. Although sesame paste has high calcium content, it also has low fat content, so it is not suitable for calcium supplementation.
Iron supplementation
Iron has an important relationship with our memory. Iron deficiency will not only cause chills, cold hands and feet, and fatigue. More importantly, it will affect our memory. We originally thought about what to bring when we went out, but we only remembered it halfway. It is not uncommon for things to be forgotten. Children can also suffer from cognitive impairment in learning. They seem to work very hard in their studies, but their grades cannot improve.
Top Ten Foods for Iron Supplements
Duck blood 30.5 Chicken blood 25.0 ? Duck liver 23.1 ? Pork liver 22.6 ? Sheep blood 18.3 ? Chicken liver 12.0 Sheep liver 7.5 ? Lamb lean meat 3.9 Pig Lean meat 3.0, beef 3.3? Lean sheep 3.9
To supplement iron, you should choose heme iron. Heme iron mainly exists in animal foods, and the absorption rate of iron supplementation is good. Among the top ten blood-rich foods recommended to you, they are all animal foods.
Although fungus contains high iron content, the iron contained in fungus is non-heme iron, and the absorption rate is very low. Therefore, it is difficult for fungus to enter the list of recommended blood-tonifying foods. As for brown sugar and red dates, the same is true for these foods. It is better to eat more meat to replenish blood.
In fact, men should pay more attention to zinc supplementation. After all, zinc has an important relationship with male fertility. If a man's body is deficient in zinc, it will cause a decrease in sperm motility, problems with sperm quality, and even cause male infertility. At the same time, zinc participates in the synthesis of various enzymes in the body and is also important to growth and development.
Top Ten Foods to Supplement Zinc
Oysters 71.2, wheat germ 22.0, walnuts 12.59, scallops 11.69, oysters 9.39, lean mutton 6.06, pork liver 5.78, beef 4.73, chicken liver 3.46, lamb liver 3.45 ?
Zinc is mainly found in shellfish, animal liver and red meat. Among plant foods, wheat germ has the highest content. For friends who rarely eat seafood, you can grab a handful or two of wheat germ when cooking porridge or drinking milk, which can basically meet the body's demand for zinc.
Nuts are also one of the important food sources of zinc supplements, but these nuts also contain high fat content, so you should pay attention to the intake when eating them.
Calcium, iron, and zinc are important substances that the body cannot lack. What can you eat to supplement these nutrients? Just refer to the foods mentioned in the article to supplement them.