Why don't shrimp skin and bone broth supplement calcium? These 3 kinds of foods that really supplement calcium, many people do not like to eat
Auntie Zhang has a cheerful personality and is very talkative. Usually when she is playing with a group of sisters, she is cheerful, but in the past two days, she has been uncharacteristically and always frowning. The sisters can't help but worry.
After inquiring, I found out that Aunt Zhang organized a physical examination a few days ago, and she was found to have osteoporosis , so she has been reading articles on calcium supplementation for the past two days.
However, she was dazzled by all kinds of information on the Internet:
"Osteoporosis needs calcium supplementation"
"Calcium supplements will cause stones"
"Bone broth is good for calcium"
"Bone broth doesn't actually contain calcium!"
All kinds of things made Aunt Zhang's head grow big, and she couldn't help but sigh, is it really that difficult to supplement calcium?
1. Supplement calcium as early as possible, don't wait until after the age of 30 to supplement calcium
According to the data of the Chinese Nutrition Society monitoring the nutrition and health status of Chinese residents, about 97.2% of the people in China have insufficient dietary calcium intake, and the daily intake of adults should be 800 mg, but in fact only about 356.3 mg. .
Whether calcium intake is sufficient is of great significance to human health. It is not only an essential mineral for building bones, but also needs its participation in the human heart, blood vessels, bone contraction and nerve signal conduction.
Therefore, once calcium deficiency, there will be a variety of problems, especially prone to osteoporosis.
The bone mass of our human body peaks around the age of 30, and begins to decline gradually after that . The higher the peak bone mass and the longer the time, the slower the rate of bone loss after old age, which is of great significance to the prevention of osteoporosis.
Therefore, calcium supplementation should be done as early as possible. Don’t wait until middle-aged or old age when osteoporosis begins to appear before you think of supplementing calcium. By then, it is too late.
How should calcium be supplemented? Although it is recommended that the first choice for calcium supplementation is dietary supplements, it is difficult for most people to obtain the calcium needed by the body through diet, but choose to eat calcium tablets. How to eat calcium tablets is best for the body?
2. How to eat calcium tablets, the effect of calcium supplementation is better?
Some people may consume a large amount of calcium tablets in a short period of time after discovering that they are calcium deficient. How should calcium tablets be eaten?
First of all, what we need to know is that calcium supplementation will not have obvious effects in the short term, and can only regulate blood vessels temporarily at most. If you want to supplement calcium effectively, you must supplement calcium in strict accordance with the specifications. Generally speaking, the improvement of bone mineral density can only be observed by insisting on calcium supplementation for more than 1 year , and the better consolidation effect can be achieved by insisting on calcium supplementation for several years.
In addition, it is not that the more supplements, the better. The calcium supplementation also has an absorption rate, which is generally around 30% . Excessive intake is not conducive to absorption.
What is the correct intake? According to the dietary guidelines for Chinese residents, it is 800 mg/day for young and middle-aged people, 1000 mg/day for middle-aged and elderly people over 50 years old, in the middle and late pregnancy and lactation period, and the maximum should not exceed 2000 mg/day. The details are as follows:
Source: Medical Digestive Liver Disease Channel
How should calcium tablets be taken to obtain the maximum absorption rate? Professor Yu Kang of Peking Union Medical College Hospital reminded that calcium supplementation has two principles:
1. Improve absorption efficiency
Before going to bed at night is the best time to supplement calcium. Because no food is taken, the calcium in the blood is balanced. At this time, the calcium metabolized with the urine is transported from the bones and then added to the blood. Therefore, taking calcium tablets at this time can effectively improve the absorption rate.
2. Reduce adverse reactions
Oral calcium preparations (except organic calcium) basically need to undergo the action of gastric acid before they can be decomposed into calcium ions and absorbed and utilized by the human body.
Therefore, based on this, it is recommended that you take calcium tablets with three meals , which not only allows the gastric juice to be secreted in large quantities, but also helps the calcium tablets to dissociate more calcium ions. It can also neutralize some strong alkaline calcium agents and reduce the irritation to the gastric mucosa.
Reminder: Long-term calcium supplementation may have adverse reactions, such as calcium carbonate preparations may cause gastrointestinal irritation and constipation.
Therefore, in order to reduce the occurrence of side effects, pay more attention during calcium supplementation. It is recommended to reduce the intake of alcohol, strong tea, coffee and other foods that can affect the absorption of calcium. In addition, the simultaneous use of isoniazid and tetracycline antibacterial drugs should be avoided during calcium administration, so as not to affect the absorption.
Three, medicine is worse than food supplement! Is shrimp skin and bone soup useful for calcium supplementation?
Food supplements are the first choice for calcium supplementation, so in daily life, many people will supplement calcium by eating shrimp skins and boiling bone soup. Is it really useful?
In fact, the calcium content in bone soup is very low, and it is not easy to absorb; while the fat and purines in it are very high, and long-term consumption of large amounts can increase the risk of obesity and gout .
As for shrimp skin, the calcium content is indeed high, but the calcium in shrimp skin is not only difficult to absorb, but also difficult to digest, and the salt content is still high. Eating too much may bring hidden dangers such as high blood pressure. Therefore, it is not recommended to supplement calcium by eating these two foods.
If you want to achieve the purpose of calcium supplementation through diet, Lin Xiuhong, the clinical nutrition officer of Sun Yat-sen Memorial Hospital of Sun Yat-sen University , reminds that the real "calcium supplement master" is actually these.
1. Dairy products
For example, milk, yogurt, cheese, etc., not only have high calcium content, but also high utilization rate. They are also rich in vitamin D, lactose, essential amino acids and other substances, which can promote the utilization of calcium.
Therefore, if you want to supplement calcium, it is recommended to eat more dairy products and drink about 300mg of milk a day to achieve the effect of calcium supplementation.
2. Soy products
For example, dried tofu, brined tofu, shredded tofu, gypsum tofu, etc. are also large in calcium, and they are easy to absorb, so you can eat more in moderation.
3. Leafy greens
For example, rapeseed, chicken feathers, kale, mustard greens, cabbage, etc. Generally speaking, the greener the vegetables, the higher the calcium content . However, for a balanced diet, it is recommended that you eat them in rotation.
If you want to supplement calcium effectively, in addition to paying attention to your diet, you should also get proper sun exposure and exercise. Exercise helps to strengthen your bones, and sunlight exposure helps your body to produce enough vitamin D, which can improve calcium absorption.
Summary: For some people, due to lack of understanding, the calcium supplementation is "work in vain", and in fact they are not absorbed at all. If you want to supplement calcium efficiently, you must master the correct method. The methods have been introduced to you, so please share it with those who need it!
References:
[1] "How to eat calcium tablets to really supplement calcium? 8 doubts about calcium supplementation, read it in one article! ".Medical Digestive Liver Disease Channel.2020-11-18
[2] "Eating calcium tablets like this is the real calcium supplement! 》. Popular Science China. 2020-06-01
[3] "Eating wrong for so many years? There are 8 precautions for calcium supplementation│Physician business card".Health China.2021-08-25
Reproduction is prohibited without the author's permission