Dark green vegetables, such as broccoli, are foods that contain a lot of calcium and are easily absorbed. The only exception is spinach. Although its calcium content is also quite high, it is very attached and difficult to be absorbed by the human body. Beans are also the first choice for calcium supplementation, and most of them are cheap. A dish of cooked peas contains as much as 100 mg of calcium. Bean plants such as lentils and soybeans and bean products such as tofu and bean skin are not only rich in calcium, but also contain a proper amount of magnesium, which is also an essential element to strengthen bones.
If you want to supplement foods with high calcium content, orange juice and apple juice with calcium are good. Each pint (about 0.25 liter) of this beverage can contain up to 300 mg of calcium. Nutritional supplements containing calcium are also a reasonable way to supplement calcium.
Dairy products do contain calcium, but they also contain a lot of animal protein, lactose, fat and cholesterol, and sometimes some drugs or pollutants.
Second, strengthen exercise.
Exercise can help calcium in food reach and deposit on bones smoothly. The survey shows that the bones of people who are active are generally stronger than those who are inactive.
Third, get more sunshine or supplement vitamin D properly.
Vitamin D is an important element that affects the absorption of calcium by bones. Sunbathing 15 minutes a day can generally promote the synthesis of vitamin D your body needs. If you don't spend so much time in the sun, you should consider getting the vitamin D you need from vitamin supplements. The recommended intake is 200 international units (about 5 mg). Excessive intake of vitamin D may induce other diseases. Vitamin D is usually added to milk, but the content is often not well controlled.
So, how to effectively precipitate calcium on bones?
First of all, avoid excessive intake of salt and prevent calcium loss. Calcium in bones is very easy to dissolve in the blood and excrete with urine through the kidneys. Salt in food will greatly increase the loss of calcium. If you reduce your daily intake of 1 to 2 grams of salt, your bone condition will improve a lot. Try to avoid a lot of salty fast food and canned food, and control the amount of salt used in cooking.
Secondly, try to absorb protein from plants rather than animals. Fish, poultry, fresh meat, eggs and dairy products are easy to leach calcium from bones and excrete it with urine. However, plant protein has no such negative effect.
Third, try to stay away from cigarettes, alcohol and caffeine. These three substances will cause a large loss of calcium and affect the ability of bone metabolism. A follow-up survey of twin brothers (one long-term smoker and one non-smoker) shows that the probability of fracture of the former is 40% higher than that of the latter. Many Americans take a lot of calcium supplements, which is related to their lifestyle-smoking, clubbing and drinking coffee.
In addition, drugs should be used with caution. For some women with abnormal hormone secretion, doctors usually prescribe some estrogen supplements. These drugs can promote the production of estrogen in the body, thus strengthening the synthesis of calcium and delaying the arrival of osteoporosis to some extent. However, it should be noted that these drugs will increase the risk of breast cancer in women and have adverse effects on the heart. Therefore, it is necessary to use drugs carefully under the guidance of a doctor. For men, steroids such as prednisone are common causes of calcium loss and osteoporosis. If you must take this medicine, you must try to reduce the dose. In addition, if the reason that affects your calcium intake is insufficient stomach acid, you can take hydrochloric acid supplements for a period of time under the guidance of a doctor.
good luck