In the daily diet, we should add some foods with high calcium content that are easily absorbed by the human body, such as milk, yogurt, old tofu, fish and shrimp with bones, sesame sauce, shellfish, dark green vegetables and so on.
In addition to calcium supplementation, you should also take vitamin D to help your body absorb calcium effectively. You can choose foods with high vitamin D content, such as animal liver, milk, eggs, especially cod liver oil. Another natural source of vitamin D is sunbathing. Try to get out in the sun as much as possible. 9 ~ 10 in the morning and 4 ~ 5 in the afternoon are the best time to bask in the sun.
Selection criteria of calcium tablets:
1. Choose calcium supplement products with high calcium content.
Generally speaking, there are two ways to express the content of calcium in calcium preparations: one is the amount of calcium-containing compounds, and the other is the amount of calcium. The latter is the real calcium intake. Therefore, when choosing calcium tablets, we should not only look at the dosage in the instructions, but also know the amount of calcium contained in them.
2. Choose calcium supplement products with good solubility.
Oral intake of calcium is absorbed in the intestinal tract in the form of calcium ions, so if the solubility of calcium preparation is high, its absorption may be more complete.
3. Calcium supplement products with high absorption rate
Calcium preparations with high calcium content and high solubility may not have high absorption rate. The calcium absorption rate of children is high, while that of the elderly is relatively low. Some people have abnormal gastrointestinal function (such as diarrhea all the time), which is lower than the calcium absorption when the gastrointestinal function is normal. Therefore, the evaluation of calcium preparation absorption should comprehensively consider many factors.
4. Choose calcium supplements with high cost performance.
Calcium supplementation is a long-term behavior, and the calcium supplementation effect of high-priced products is not necessarily much better than that of low-priced products, so we should pay attention to comparing the cost performance when choosing calcium preparations.
5. Choose products with good safety.
In addition to choosing products that meet national or international health standards, everyone should also know how much side effects it has on the human body. Although some products contain high calcium content, they are alkaline and easy to stimulate the stomach. Some elderly people have decreased gastric function and gastric acid secretion, which is not suitable for taking. Some products contain more sodium, potassium, sugar and preservatives, which are not suitable for patients with diabetes, hypertension and kidney disease to take for a long time.