The following is the popular science knowledge about vitamins and calcium tablets. Some vitamins and calcium tablets can be eaten together, such as vitd VitD and VitC, which can promote the absorption of calcium. Calcium is an important component of bones. During the growth period of bone, it is necessary to take enough calcium to reach the peak of bone mineral density. Other organs of the body also need calcium to maintain their functions. If calcium intake is insufficient, it will consume calcium in bones. Adequate calcium is very important for a person's life. Although simply supplementing calcium in early menopause can't prevent the rapid loss of bones, calcium is the basis for other treatments and prevention of osteoporosis. First of all, middle-aged and elderly friends should know how to calculate the calcium content in food. Generally speaking, the daily intake of calcium from non-dairy foods is about 350 mg, and the daily calcium content in dairy products is 1 day. Second, middle-aged and elderly friends should know the daily calcium intake. The daily calcium requirements revised by China Nutrition Society 1998 are: children 0.5 ~ 1. 1g, adults 0.8 ~ 1.5g, pregnant women 1.5g and wet nurses 2.0g Generally speaking, the daily calcium intake of middle-aged and elderly women who receive estrogen therapy is 1 g, and that of women who do not receive estrogen therapy is1.5g. If your calcium intake is up to standard, it means that you have taken enough calcium. Third, if the calcium intake is insufficient, please try to supplement the insufficient part through food. If you can't tolerate milk (lactose intolerance), you can choose yogurt or other foods. For low-fat dieters, skim and low-fat dairy products can also provide the needed calcium. The following table lists the calcium content of common foods: dairy products, other foods of meat and beans, calcium content of foods, calcium content of foods, cheese, 8.7g/kg fish, 5025mg vegetables (dark green), 8 10mg/kg ordinary milk, 1.2g/l tofu,1. Kg of fresh orange 50mg of ice cream 200m/cup of soybean 90mg/cup of carrot 30mg/kg of peanut 220mg/kg of egg 30mg of pork spine soup1.9mg/bowl IV. If the calcium content in the diet can't meet the needs of human body, supplement calcium appropriately. Choosing calcium health care products should first consider the content of calcium, followed by solubility and absorption rate, then whether the formula is reasonable, and finally consider the price and taste. The absorption of calcium by human body is related to many factors, roughly between 15%-45%. Experiments conducted by the Institute of Nutrition and Food, Chinese Academy of Preventive Sciences have confirmed that the absorption rate of calcium in various calcium health products is roughly the same. Vitamin D has a strong promoting effect on calcium absorption, so adding appropriate amount of vitamin D to calcium health products can increase calcium absorption. Ordinary people need about 400IU of vitamin D every day, and excessive vitamin D is harmful to human body. Interference factor of calcium absorption 1. The pH of the intestine. Acidic environment is beneficial to the dissolution and absorption of calcium, while the pH value of intestine is weakly alkaline. 2. vitamin D. It is one of the main factors to promote calcium absorption. 3. Phosphoric acid, oxalic acid, tannic acid and phytic acid. When too much basic phosphate, oxalic acid, tannic acid and phytic acid are ingested, it will form insoluble calcium salt with calcium in food and cannot be absorbed and utilized by human body. 4. hormones. Hormones that affect calcium absorption include estrogen, growth hormone and adrenocortical hormone. Among them, the decrease of estrogen is the main factor for the rapid loss of bone calcium in menopausal women. 5. Eating too much protein and fat. Too much protein food will inhibit the absorption of calcium; Fat can combine with calcium to form insoluble calcium soap. 6. others. Such as sodium, potassium, strontium, fluorine, magnesium and other elements. Antibiotics, antiepileptic drugs and diuretics, excessive vitamin D treatment or some diseases such as malignant tumor, liver and kidney all affect the absorption of calcium to some extent. Vitamins are a large class of organic substances with different chemical structures and physiological functions. They are all organic substances that naturally exist in food and cannot be synthesized by human body. They require little, have special physiological functions, and neither participate in body composition nor provide heat energy. Some people think that "it is a drug with three poisons, and health care products are much safer." In fact, this is an outdated concept and should be abandoned. Because vitamin supplementation is a long-term process, it is necessary to compare performance and price in advance, not to say that the higher the price, the better the quality. Vitamins are divided into two categories: 1, water-soluble vitamins: vitamin C and vitamin B; 2, fat-soluble vitamins: vitamins A, D, E, K, etc. The functional vitamin A(VitA) of various vitamins, also known as retinol, actually includes various substances with biological activity of retinol, namely VitA 1 and VitA2 from animal foods, β -carotene and other carotenoids from plant foods. Vitamin A is mainly involved in the structure and function of internal membrane. Therefore, it is related to normal growth and development, reproduction, vision and anti-infection. There are two main kinds of vitamin A obtained by human body from food. First, provitamin A, that is, various carotenoids, exists in plant foods, such as green leafy vegetables, yellow vegetables and fruits. First, vitamin A in animal foods mostly exists in animal livers, milk and dairy products (non-defatted) and eggs in the form of esters. Vitamin D(VitD) is a kind of compounds with biological activity of cholecalciferol, which can be converted into vitamin D3 and vitamin D2 after being activated by ultraviolet light. Vitamin D is transformed into the active forms of 25-(OH)D3 and 1, 25-(OH)2D3 in the liver and kidney in vivo, and transported to the intestine, bones and kidneys, and works together with parathyroid hormone * * * to maintain the blood calcium level. Vitamin C (VitC) is reducible, and can scavenge free radicals and prevent lipid peroxidation together with other antioxidants such as glutathione. It also participates in the hydroxylation of cholesterol to form cholic acid, thus reducing the blood cholesterol content. When vitamin C is insufficient, it will affect collagen synthesis, resulting in delayed wound healing, fragile microvascular wall and bleeding to varying degrees. Because of the lack of gulonolactone oxidase, the human body cannot convert glucose into vitamin C, so vitamin C must be obtained from diet. If the VitC in the diet can't meet the needs, it will lead to vitamin C deficiency or deficiency, and vitamin C deficiency will cause scurvy. Harm of taking a large amount of vitamin C: a few grams 1 can cause diarrhea and abdominal distension; 2. False negative results of fecal occult blood; 3. Decreased iron absorption, thalassemia, sideroblastic anemia and hemochromatosis; ④ Some patients have hyperoxaluria; 5 dialysis patients are prone to hyperoxalemia; Patients with glucose -6- phosphate dehydrogenase deficiency are prone to hemolysis. Thiamine, also known as vitamin B 1, anti-neuritis factor, anti-beriberi factor. Participate in the metabolism of sugar and branched-chain amino acids in the body. Vitamin B 1 can regulate neurophysiological activities, which is related to heart activity, maintaining appetite, normal gastrointestinal peristalsis and digestive juice secretion. Vitamin B 1 deficiency is often caused by insufficient intake, increased demand and obstacles in absorption and utilization. It can also lead to liver damage and alcoholism. Long-term renal dialysis, total parenteral nutrition and long-term chronic fever can all occur. Serious deficiency can cause beriberi, which can be divided into dry beriberi, wet beriberi and infant beriberi. No toxic reaction was found when a large amount of vitamin B 1 was ingested. Riboflavin, also known as vitamin B2, is an indispensable auxiliary group of various oxidase systems in the body. FMN and FAD (vitamin B2 is a component of FMN and FAD) are yellow enzyme auxiliary groups. Its function is electron transfer, which plays a controlling role in the respiratory chain reaction of cell metabolism and directly participates in redox reaction. It can also activate vitamin B6 and participate in the process of converting tryptophan into nicotinic acid. In addition, it is also related to the absorption, storage and mobilization of iron in the body, and also catalyzes the N- oxidation of various imines. Vitamin deficiency vitamins are a large class of substances with different chemical structures and physiological functions, which must be supplemented by diet every day. When the supply is insufficient, it is easy to be insufficient. Vitamin deficiency is a gradual process in the body. At first, the reserve decreases, then it involves biochemical metabolism abnormalities, physiological function changes, and then histopathological changes, resulting in clinical symptoms and signs. Although vitamin deficiency is rare in China, subclinical deficiency is more common in some areas and some people. Because subclinical deficiency is not easy to find, but it has adverse effects on health, it needs special attention. Vitamin C deficiency: Long-term lack of vitamin C in the diet will hinder the synthesis of collagen in the body and lead to scurvy. The early symptoms are burnout, followed by gum pain and bleeding, subcutaneous bleeding and slow wound healing. In severe cases, the teeth are loose, the gums are atrophied, the teeth fall off, and some mucous membranes bleed, which may cause symptoms such as nosebleeds and bloody stools. Children may have subperiosteal bleeding. Thiamine deficiency: due to long-term insufficient intake, increased demand or obstacles in absorption and utilization. The nature and degree of its symptoms are related to the degree of deficiency, acute and chronic. Generally divided into the following categories: dry beriberi: with the symptoms of polyneuritis as the main symptom, there is ascending peripheral neuritis, which is characterized by numbness of fingers and toes, muscle pain and tenderness, especially gastrocnemius. Wet beriberi: edema and heart symptoms are the main symptoms. If not treated in time, it will often lead to heart failure. Infantile beriberi: Infants who mostly occur in February-May have a sudden onset and are in a hurry. Early loss of appetite, vomiting, excitement, rapid heartbeat, shortness of breath and difficulty. Cyanosis, edema, enlargement of the heart, heart failure and tonic spasm occur in the late stage, and they often die within 1-2 days after symptoms appear. Riboflavin deficiency: mainly manifested as inflammation of eyes, mouth and skin. Eyes: conjunctival congestion, pericorneal vascular hyperplasia, and sometimes edema at the junction of cornea and conjunctiva. Oral cavity: the mouth is wet and white, with cracks, pain and ulcers; Lip swelling, cracks, ulcers and pigmentation; Tongue pain, swelling, erythema and atrophy of tongue nipple. Skin: seborrheic dermatitis. Common in sebum-rich parts. Anemia: VitB2 deficiency often interferes with the absorption, storage and mobilization of iron in the body, leading to the decrease of iron content, and even iron deficiency anemia in severe cases. Others: Vitamin B2 deficiency also affects growth and development; Insufficient pregnancy can lead to fetal skeletal malformation. Nicotinic acid deficiency: Nicotinic acid deficiency is a boil. Early symptoms are fatigue, fatigue, decreased working ability, poor memory and frequent insomnia. Typical symptoms are dermatitis, diarrhea and dementia, the so-called "three D" symptoms. Vitamin A deficiency: When dietary vitamin A or provitamin A is insufficient, or absorption, storage and utilization are affected, vitamin A deficiency can often be caused. The manifestations are: decreased dark adaptation, night blindness and dry eye; Mucosal epithelial changes; Growth and development are blocked; Others: taste and smell are weakened, and appetite is reduced. Vitamin D deficiency: lack of vitamin D in diet or insufficient sunlight are the two main reasons for vitamin D deficiency. Vitamin D deficiency leads to decreased absorption of calcium and phosphorus, decreased blood calcium level, bone inorganic obstruction, osteomalacia and deformation, rickets in infants, and osteomalacia in adults. Vitamin e deficiency: vitamin e deficiency rarely occurs in humans, which may be due to the following reasons: vitamin e is widely found in food; Vitamin E is stored in almost all organs and tissues of human body. Vitamin e can be stored in the body for a long time. However, excessive vitamin intake also has adverse effects. For example, excessive vitamin A can cause irritability, headache, vomiting, itchy skin, blurred vision and hepatomegaly. Excessive vitamin D can cause punctate calcification and polyuria in multiple organs. Excessive vitamin e can lead to bleeding tendency. The names of vitamin dietary sources mainly include vita green leafy vegetables, yellow vegetables, fruits, liver, milk and dairy products, VitD marine fish, liver, egg yolk, butter VitE oil seeds, vegetable oil VitB 1, animal viscera, meat, beans, peanut VitB2 liver, kidney, heart, milk, eggs VitB6 beans, meat, liver and fish. This dish under peanut grains is both calcium-supplementing and delicious, especially suitable for the elderly. This dish is bright in color, crisp and delicious to eat, and even the shrimp shells are fried. Eating together has a very high calcium supplement effect. Eating shrimp with low fat content often contributes to the body's dryness and slimming, and is also beneficial to health. In addition, it should be noted that if the shrimp you buy is not fresh but frozen, it is best to lubricate it before eating. Don't use quick-frozen river shrimp to make drunken shrimp and other dishes that require high freshness of aquatic products. On the basis of the original seasoning, a proper amount of oyster sauce and white sugar are cooked, thickened with water starch, and stirred evenly to make dishes with completely different flavors. Blanch shrimps in boiling water until they turn red, take them out, absorb water with paper towels, quickly fry them in an oil pan with 80% to 60% heat, take out drained oil, stir fry leeks in the pan, and take them out quickly. Stir-fried shrimp with bright colors. It is not advisable to fry leeks for a long time after cooking, otherwise they will lose their flavor. Raw material 500g, ginger 1 root, onion 1 root. Seasoning: cooking wine 1 tablespoon, sesame oil 1 tablespoon, pepper oil 1 tablespoon, salt and monosodium glutamate. Wash the onion and cut it into pieces. 2. Put the live shrimps in clean water, add a little oil and feed them 1 day. When the sediment is completely spit out, take it out, drain it, mix it well with salt, cooking wine, ginger slices and onions, and marinate it for taste. 3. Put the oil in the pot, heat it to 80%, add the shrimps, fry them until crisp, take them out, add sesame oil, pepper oil and monosodium glutamate, mix well and serve.