1, milk
Half a catty of milk contains 300 mg of calcium, and also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body, so milk should be the main food for daily calcium supplementation. Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Health tip: you should also have a choice when drinking milk in summer.
2, kelp and shrimp skin
Kelp and shrimp skin are both high-calcium seafood. If you eat 25 grams a day, you can supplement 300 milligrams of calcium. But also can reduce blood lipid and prevent arteriosclerosis.
Kelp cooked with meat or cooked with cold sauce is good food. Shrimp skin contains more calcium, and 25 grams of shrimp skin contains 500 mg of calcium. Therefore, it is a good choice to make soup or stuffing with shrimp skin.
Friendly reminder: people who are allergic to seafood should eat carefully.
3. Bean products
Soybean is a high protein food with high calcium content. 500 grams of soybean milk contains calcium 120 mg, and 150 grams of tofu contains calcium as high as 500 mg. Other bean products are also good products for calcium supplementation.
Friendly reminder: Soymilk needs to be cooked 7 times before it can be eaten. On the other hand, tofu should not be eaten with some vegetables, such as spinach. Spinach contains oxalic acid, which can combine with calcium to form calcium oxalate conjugate, thus hindering the absorption of calcium by human body, so bean products such as tofu are not suitable for cooking with spinach. But if bean products are cooked with meat, they will be delicious and nutritious.
4. Animal bones
Animal bones are more than 80% calcium, but it is insoluble in water and difficult to absorb, so it can be broken in advance when made into food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.
Friendly reminder: fishbone can also supplement calcium, but pay attention to choosing the right method. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly.
5. Vegetables
There are also many varieties with high calcium content in vegetables. The calcium content of Chinese cabbage, rape, fennel, parsley and celery, which contain 230mg calcium, is also about 150mg per 100g.
Friendly reminder: These green leafy vegetables can get 400 mg of calcium by eating 250 grams a day.
Second, supplement calcium.
The calcium supplement products on the market now are suitable for children, teenagers, pregnant women/lactating women, the elderly, and even white-collar women who are nervous, stressed and have irregular lives. Its advantages are simple operation and easy control of replenishment.
Friendly reminder: when choosing calcium supplement, safety comes first. Generally, you should choose safe and pure ones without adding essence and pigment. Secondly, try to choose some multivitamins and calcium supplements, because vitamins themselves can have a synergistic effect with calcium, which is more beneficial than simply supplementing calcium.
The final dose should be 3/ 1~3/2 of the daily recommended dose (the daily recommended dose is about 953 mg). For example, the calcium margin of Tihengjian brand is rich in vitamin D, which is a well-known time-honored brand with remarkable effect. I suggest giving it a try.
Cooking food scientifically can increase calcium intake. Here are some ways to cook foods rich in calcium:
1. Small yellow croaker can be made into crispy fish. The practice is: heat the pot, put the onion and ginger into the pot, put the small yellow croaker about 10 cm on it, add a proper amount of vinegar and stew it with slow fire, even the fish head and bones will become brittle. In this way, the whole fish becomes an edible calcium agent.
2, pressure cooker chicken. You can make chicken and chicken bones as crisp as possible, encourage your baby to chew cartilage and swallow it, or you can supplement calcium.
Of course, neither of the above two foods is suitable for babies before the age of 2. After two and a half years old, most babies have grown 20 deciduous teeth. Only when they have chewing ability can they be given this kind of food, otherwise it will not be easy to digest and absorb.
You can also make big bone soup. Wash the bought big bones, break them or break them, put them in a pot and blanch them in cold water, add the bones, boil them, skim off the floating foam, add onion, ginger and cooking wine, and stew them for a long time on low heat. Let the baby eat soup and bone marrow. This is a very good calcium supplement food, suitable for babies of all ages. Soup can also be added to other baby foods for mixed feeding. For example, bone soup noodles, steamed egg soup and so on. Shrimp skin and tofu contain high calcium content and should be given to your baby often.
In addition, the weaned baby should also ensure at least 250 ml of milk every day to increase calcium intake.
Many people think that calcium can be supplemented by diet, but in fact, many casual and incorrect eating behaviors will make you lose a lot of calcium in your daily diet.
Phosphorus loss of calcium: the imbalance of calcium and phosphorus ratio is the chief culprit leading to calcium deficiency. Under normal circumstances, the ratio of calcium and phosphorus in human body is 2∶ 1. However, in real life, people eat too many phosphorus-containing foods, such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries, etc., which makes the calcium-phosphorus ratio as high as1:10 ~ 20.
Calcium supplementation does not supplement magnesium, and you will regret eating it: people only pay attention to vitamin D when supplementing calcium, but often don't know about magnesium supplementation. Like twin brothers, calcium and magnesium always appear in pairs, and the ratio of calcium and magnesium is 2∶ 1, which is most beneficial to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium. Foods rich in magnesium include nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), cereals (especially rye, millet and barley) and seafood (tuna, mackerel, shrimp and lobster).
Big fish and big meat "eat" calcium: a high-protein diet is the cause of osteoporosis. Someone has done such an experiment: A: Taking 80 grams of protein every day will lead to 37 mg of calcium loss; B: Taking 240 grams of protein every day and supplementing 1400 mg of calcium will lead to the loss of 137 mg of calcium. Extra calcium supplementation can't prevent calcium loss caused by high protein. Excessive intake of big fish and meat without paying attention to acid-base balance will lead to a large loss of calcium. So, how does diet promote the absorption of calcium? Vitamin C promotes the absorption of calcium: If foods with high calcium content are taken together with vitamin C and pickle juice, or made into navel oranges, grapefruit, oranges, citrus and lemons, the bioavailability will be enhanced by 65,438+02%. Obviously, it is the participation of a large amount of vitamin C in these fruits that makes calcium better absorbed by the small intestine.
Balance between meat and vegetables improves the utilization rate of calcium: for example, stewed fish with tofu contains vitamin D, and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food pays attention to the collocation of cereals and beans, which can not only complement amino acids to the best, but also promote the absorption of calcium.
1. Do you need calcium?
Many experts in the world believe that calcium deficiency is a serious disease that threatens human beings at present, which makes hundreds of millions of people around the world suffer great mental and physical torture and directly affects the improvement of human quality. Experts call on all sectors of society to attach great importance to it!
Of the calcium obtained by the fetus from the mother, 99% is used for bone formation, and only 1% is free in the blood in the form of ionized calcium, which is called "serum calcium". However, the data show that after birth, everyone is in a situation of calcium deficiency to varying degrees. People of any age are short of calcium, especially children and the elderly. Scientists found that from the age of 20, the total weight of bones decreased at the rate of 1% per year, and after the age of 50, the total weight of bones decreased by 30%-a scientific and amazing conclusion.
Because of "calcium hunger", the so-called "calcium movement" in the body is caused. In other words, the calcium in the bones is constantly escaping into the blood to maintain the normal level of serum calcium. The ratio of bone calcium to blood calcium must be kept in balance for a long time, otherwise there will be abnormal imbalance of calcium metabolism, such as "calcium movement" A person's calcium deficiency for a few days or a month or two will not affect serum calcium for the time being, but if this continues, calcium deficiency diseases will occur: children show sparse hair, anorexia, restlessness, night terrors, rickets, etc. Adolescent skeletal dysplasia, visual impairment, etc. ; Pain in pregnant women's waist and legs affects fetal development and even causes deformity; Osteoporosis, degenerative hyperosteogeny, lithiasis, hypertension, diabetes, dementia, etc.
Obviously, calcium plays an important role in the process of life.
Why do we eat calcium-containing foods every day, such as beans, dairy products, aquatic products, shells, bones and so on. And our bodies are still short of calcium? It turns out that the calcium contained in food is mostly dissolved calcium salt, which is not easy to be absorbed. Moreover, when eaten with cereals and dishes, phytic acid contained in cereals or fatty acids contained in meat will turn calcium into insoluble calcium salt, which cannot be absorbed. According to modern nutrition standards, the biological dose of calcium (ionized calcium for short) should not be less than 800 mg for adults and 1000 mg for children in China. Unfortunately, for a long time, the medical community mistakenly regarded calcium salt as pure calcium (that is, ionized calcium), so that many medicinal calcium in the past could not really supplement calcium. Fortunately, this fallacy has been discovered and corrected in recent years. A molecular calcium, a ionized calcium, only a word difference, triggered a worldwide human "calcium revolution"!
Calcium deficiency requires calcium supplementation, and everyone should raise their awareness of calcium supplementation. The question is, what kind of calcium should be supplemented and how should it be supplemented? Although the medical community has long recognized that calcium supplementation is a difficult problem, the ideal calcium preparation should meet three conditions, namely, ① it contains both high quantity and high quality pure calcium; ② It can be fully dissolved; ③ It is easy to be absorbed and utilized after taking. At present, many safe and efficient new calcium nutrition fortifiers have been developed, which are more and more in line with scientific requirements.
The best sources of calcium in daily food are milk and dairy products, which are rich in content and high in absorption rate. It was found that the content of calcium in shrimp shell was very high, reaching 2000 mg/ 100 g, and it had good solubility. It is an ideal calcium supplement for biological protein calcium crystals, and eating shrimp shell meat is unscientific! Commonly used foods rich in calcium are beans (soybeans, mung beans, black beans and their products), walnuts, sesame seeds, seaweed, kelp and so on.
However, please remember: it is best to take calcium on an empty stomach one hour before meals.
2. Shortcut of calcium supplement-eat less salt
I remember there is a saying in the ancient art of war: winning by war is not the best policy; Winning without fighting is the best policy. Applying this sentence to the problem of calcium supplementation is: if you don't supplement calcium, you can achieve the effect of calcium supplementation, and fear is the most ideal method of calcium supplementation. So, is there such a way to supplement calcium without supplementing calcium? The answer is yes, this is the shortcut to calcium supplement-eat less salt.
The method of eating less salt to supplement calcium was first put forward by British scientists. In their research, they found that the intake of salt in the diet is the main determinant of calcium excretion. That is, the more salt intake, the more calcium is excreted with urine, and the more salt intake, the worse calcium absorption. So they come to the conclusion that reducing salt intake properly is as good for bones as increasing 900 mg of calcium! In other words, eating less salt is equal to supplementing calcium, and eating less salt actually plays the role of "not supplementing calcium".
According to the statement that China residents are generally short of calcium, normal people should consume 800- 1200mg of calcium every day, and the most conservative statement is that they should consume 300-500mg of calcium every day. But in any case, eating less salt is equivalent to supplementing 900 mg of calcium every day, which can meet the basic needs of the human body for calcium. Even if there are still some shortcomings, eating less salt can increase the absorption of calcium.
Eating less salt and supplementing calcium is suitable for all people. For example, girls who grow fast eat more salt, and the excretion of calcium increases and the absorption decreases, which will lead to decalcification of bones and bone dysplasia. Another example is postmenopausal women, and the incidence of osteoporosis is already high. If you eat more salt, not only the amount of urine calcium increases, but also the loss of bone calcium increases, which will accelerate the occurrence of osteoporosis. In one study, the daily salt intake of postmenopausal women was reduced from 10.6 g to 4.4 g, and the calcium excretion and plasma calcium concentration were greatly reduced. Furthermore, if hypertensive patients continue to eat a high-salt diet, their urinary calcium excretion is much higher than that of people with normal blood pressure, and the potential danger of bone decalcification is also greater than that of people with normal blood pressure. On the contrary, eating less salt can reduce their urinary calcium and increase their bone density.
According to the standards recommended by WHO, it is advisable to take 5 grams of salt every day, not more than 6 grams. We know that people excrete 3-5 grams of salt in 24 hours, so adding 5 grams of salt to food every day is just the amount lost and replenished, which can meet normal needs. It is not easy to limit the salt intake to less than 5 grams a day. This needs to change our eating habits. Because in China, especially in the north, people generally eat more salt, which is more than12g per day, and in some places it is as high as 20-30g. It is also quite difficult to change people's traditional habit of eating salty food at once. But when people know that eating less salt can supplement calcium, or they can supplement calcium without spending money, we can gradually reduce the amount of salt in our daily life, which I think is still possible.
In Beijing, Shanghai and other places, the salt containing potassium, magnesium and low sodium has been listed, and the sodium content of this salt is only 65% of that of ordinary salt. If you eat this salt regularly, it will reduce the salt content of 1/3. Qiu Shi is a traditional Chinese medicine, and its main component is potassium chloride. Buy it, grind it, and mix it with salt in half, which can also reduce the salt 1/2.
Of course, reducing salt can also help you prevent and treat high blood pressure, reduce the risk of cardiovascular and cerebrovascular diseases, and at the same time let you lose weight, so as to achieve the purpose of losing weight and bodybuilding.
3. Why do you still lack calcium after years of calcium supplementation?
In the treatment of calcium supplementation, we often encounter a common problem, that is, some people still lack calcium after taking calcium for several years, and doctors still say osteoporosis when checking bone density. Why is this? We should understand this problem from the following aspects.
Most scholars recommend that the calcium intake for preventing osteoporosis should reach 1000- 1500mg per day. At present, most calcium preparations produced in China indicate the dosage according to the amount of calcium salt, but the amount of calcium salt is quite different from the content of calcium. For example, calcium lactate only contains 1 gram every 8 grams. The dosage of calcium supplementation must be supplemented according to the calcium content. For example, the calcium content of the commonly used Gaitianli and Holly calcium tablets is 25mg, which means that if the dietary calcium supplement reaches 600mg per day, at least 24 tablets (600mg) of Gaitianli and Holly calcium tablets should be taken every day to meet the needs of the elderly and osteoporosis patients. The principle of supplementing other calcium agents is the same, that is, according to the calcium content indicated by the manufacturer, instead of the amount of calcium salt, it is generally 600 mg per day. The dose is too small, of course, you can't get the effect of calcium supplementation.
Under normal conditions, the ratio of phosphorus to calcium in bones is 0.6, that is, there is 2 milliequivalents/liter of phosphorus for every 3 milliequivalents/liter of calcium. If the ratio of calcium to phosphorus is not appropriate, it will affect the absorption and utilization of calcium. In particular, the lack of phosphorus will lead to bone loss. Due to the decrease in intake and fear of phosphorus-rich foods such as fish, liver, meat and eggs, the elderly are not eating enough. Although they supplemented enough calcium, due to insufficient phosphorus, calcium deposition did not increase significantly. The reason why fresh milk is beneficial to osteoporosis is that the proportion of calcium and phosphorus in milk is appropriate, which can supplement calcium and phosphorus.
Improper food composition If you take too much food containing phytic acid, oxalic acid, tannic acid (such as spinach) and fatty acids (mainly lard and fat) while supplementing calcium, it will combine with calcium and reduce its absorption. In addition, some high-quality protein (such as beef, fish, seafood, lean pork, etc. ) can release amino acids in the process of intestinal digestion, which can reduce the acidity of intestinal tract, form hard-to-absorb calcium salt with calcium, and also reduce the absorption of calcium. Therefore, while supplementing calcium, we should avoid the interaction and influence of food ingredients to reduce the loss of calcium.
There are many hormones that can promote intestinal calcium absorption, the most important one is active vitamin D3. The low level of active vitamin D3 in the elderly affects the absorption and utilization of calcium. At the same time, active vitamin D3 needs to be supplemented. Other hormones that promote intestinal calcium absorption include estrogen, androgen, growth hormone and calcitonin. After menopause, estrogen decreases and intestinal calcium absorption decreases. After estrogen supplementation, intestinal calcium absorption increased and bone mass increased. Estrogen supplementation should be started as soon as possible after menopause, at least until the age of 75. Other hormones can also be supplemented in an appropriate amount to increase the effect of calcium supplementation. Of course, hormone supplementation must be carried out under the guidance of an experienced doctor.
Too little outdoor exercise will lead to osteoporosis or accelerate the occurrence of osteoporosis. If you insist on outdoor sports and receive sunshine every day, you can even refuse to accept active vitamin D3. In our country, the bone content of southerners is higher than that of northerners, because the south receives more sunlight than the north.