Common foods with high calcium content per 100g:

dairy produce

Cheese 799mg, milk pimple 730mg, whole milk powder 676mg, milk tofu 597mg, yogurt 128mg, milk 100mg.

vegetables

Mustard 230mg, rape190mg, amaranth187mg, sweet potato leaf180mg, edamame135mg, Chinese kale 12 1 mg.

nut

Hazelnut (fried) 8 15mg, black sesame 780mg, white sesame 620mg, almond 284mg, peanut kernel 284mg, melon seeds 1 15mg.

aquatic product

Shrimp 325mg, laver 264mg, kelp 24 1mg, yellow croaker 19 1mg, freshwater bass 138mg, meretrix meretrix 133mg.

1, see if you are calcium deficient?

When it comes to "calcium deficiency and calcium supplement", many people will think of the elderly or children who are growing up for the first time, and feel that they are strong and cannot lack calcium at all. Leak!

Let's look at a set of data:

Comparison between suggested calcium intake and actual calcium intake in different groups.

14~ 18-year-old adolescents, 1000mg.

18 ~ 49 adults and early pregnant women, 800mg.

People over 50 years old, 1000mg.

Women in the second and third trimester of pregnancy and lactation, 1000mg.

The daily average calcium intake of China residents is less than 400mg, and less than 5% of them meet the daily average calcium intake standard.

In fact, calcium deficiency is a very common thing, especially girls go through special periods such as pregnancy and childbirth every month, and the rate of calcium loss will be faster and faster, and calcium is the most important element in our bones, which will also affect our hair and nails.

Cramp in the middle of the night, knee rattle, poor hair quality.

If you find yourself with the above calcium deficiency, you should pay attention to it quickly. You can start with your daily diet.

2, high calcium food (remember to collect and save yo)

Four common high-calcium foods: beans, milk, vegetables and fruits (it's quite smooth ~ with a good memory and an aquatic product, friends at the seaside will eat more)

Common foods with high calcium (food content per100g)

bean

Dried bean curd 447mg, old bean curd 320mg, vegetarian chicken 3 19mg, thousand slices 3 13mg, soybean 19 1mg, mung bean 145mg.

Nowadays, many young people don't rely on takeout for three meals. Partial eclipse and diet control in order to lose weight often lead to insufficient nutrition intake. If you can't get enough calcium through food, you can supplement it by eating some calcium tablets.

This step is only completed (calcium intake), and then it will be said that (calcium absorption) is the key to calcium supplementation.

3, crazy calcium supplement does not absorb = 100 steps to learn effective calcium supplement

Calcium supplement ≠ absorption! If a person eats a lot of high-calcium foods or calcium supplements, but they cannot be absorbed by the human body, it is useless.

Vitamin D is a small expert to help calcium absorption.

Many people know to buy calcium tablets for their parents, but they don't know that they may need calcium supplements. While respecting your parents, remember to pay more attention to your health. Learn to love yourself before you can love others better.