Bend over and get shorter. Take enough calcium and choose foods rich in calcium. Drink at least 250ml dairy products, such as milk and yogurt; Other foods with high calcium content include beans and their products (soybeans, red beans, tofu and dried tofu), dried shrimps, kelp, laver, sea fish, black sesame, peanuts, walnuts, sunflower seeds, Chinese cabbage, broccoli and other foods with high calcium content, such as dairy products and bean products. In order to avoid lactose intolerance, you can choose fermented yogurt, which is beneficial to absorption. Calcium-rich seafood, such as small fish and shrimp, kelp, seaweed, Nostoc flagelliforme, etc.
Most vegetables and fruits are alkaline foods, while most meat, grain, sugar, wine, fish and shrimp are acidic foods. The daily intake of bismuth in acidic food and alkaline food of healthy people should follow the ratio of 1:4. Of course, it is also beneficial to supplement some alkaline foods every day to prevent osteoporosis. Be careful not to eat foods with high calcium content and foods with high oxalic acid content when eating. Oxalic acid and calcium combine easily. When they are combined, they will be converted into calcium oxalate, which is difficult to be absorbed by human body, thus greatly reducing the absorption rate of calcium by human body. Foods with high oxalic acid content include spinach, leek and lettuce.
Liver, cod liver oil, cream, cheese and egg yolk are relatively more. The content in plants is very small, and the content of dried mushrooms will be very low, but the conversion rate into the body is also relatively low. Vitamin D can promote the absorption of bone cover, and the synthesis of vitamin D depends on sunlight. If the body lacks sunshine and vitamin D for a long time, it will lead to calcium absorption disorder, and it will lead to osteoporosis for too long.