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 of vegetables with high calcium content. 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.

6, calcium drugs

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 taking it, you need to strictly follow the doctor's advice to avoid taking too much, which will have adverse effects on your health. Some multivitamins and calcium supplements are more beneficial than simply supplementing calcium because vitamins themselves can produce synergistic effects with calcium.

Relevant experts suggest that calcium supplementation should pay attention to the following points:

Vitamin d should be supplemented at the same time as calcium supplementation.

Without the participation of vitamin D, the absorption of calcium in the diet could not reach 10%. In addition, vitamin D can promote the reabsorption of calcium by the kidney and regulate the blood calcium level. One of the sources of vitamin D in human body is intake from diet, and the other is synthesis through solar ultraviolet irradiation. In winter, people seldom go outdoors, and the amount of vitamin D synthesized by the skin decreases, so it should be supplemented appropriately to make the human body absorb calcium to the maximum extent. This is especially important for the elderly.

Do not take active calcium for a long time.

Activated calcium is a calcium mixture extracted from aquatic shells such as oyster shells at high temperature and low temperature. Most of them are calcium hydroxide, with high heavy metal index and strong corrosiveness. Someone once did an experiment to feed a mouse with active calcium, and the mouse died. After dissection, intestinal congestion was found. Therefore, when taking large doses of active calcium, it often causes adverse reactions such as nausea, vomiting and stomachache. It can be seen that taking active calcium for a long time will also reduce the normal function of the stomach.

Calcium preparation is best taken between meals.

Generally, plant foods contain more fatty acids and oxalic acid, which can combine with calcium ions to form insoluble calcium salts, and cannot be utilized and excreted by the human body. Animal food contains a lot of fat, and excessive fatty acids can combine with calcium ions to form calcium coke, which cannot be used by human body. For the above two reasons, taking calcium preparation between meals will reduce the absorption rate of calcium and cause waste, so only taking calcium preparation between meals can ensure that calcium is better utilized.