The food that really supplements calcium has been found, but it is not shrimp skin. Please bring these 4 types of food to the table
Spring and summer is the best time to supplement calcium. At this time, family members will repeatedly emphasize to drink more milk and eat more calcium-supplemented foods, especially for children in the developing period and women in menopause, they should supplement calcium for the body in time. quality.
Almost all men, women and children need calcium supplements to maintain bone health. Generally, adult bone density will gradually decline after reaching its peak around the age of 25 to 30. At this time, osteoporosis is likely to occur.
When it comes to calcium supplementation, most people will choose to eat calcium tablets, or to supplement calcium by eating small shrimps. Can small shrimps really be calcium supplements?
Some people think that the hard shrimp skin must contain more calcium, and they will add a little when cooking or making soup. In fact, this approach is wrong. The calcium in the shrimp skin is mainly in the form of combination. Its absorption rate by the human body is almost low.
Moreover, the shrimp skin is very high in salt. If you add shrimp skin and soy sauce or other additives to stir-fry dishes, you will often consume too much sodium. On the contrary, it is easy to accelerate the loss of calcium, resulting in calcium deficiency.
Foods that can really supplement calcium: dairy products. There are 104 mg of calcium per 100 grams of milk, 118 mg of calcium per 100 grams of yogurt, and 118 mg of calcium per 100 grams of cheese. The calcium content will be higher, reaching 799 mg.
Of course, cheese is very high in calories, we generally don't eat too much, and most people choose to drink milk to supplement calcium. Among the calcium-supplementing foods, dairy products are the most suitable calcium-supplement options for ordinary people, and the calcium absorption rate of dairy products is relatively high.
Foods that can really supplement calcium: green vegetables. The calcium content of spinach, cabbage, rape, cabbage and other vegetables that we usually eat is very high, generally between 50 and 100 mg.
In addition to calcium, vegetables can also obtain a variety of vitamins and dietary fiber, which can meet the normal metabolism of the human body and maintain the normal operation of the body.
Foods that can really supplement calcium: tofu. The calcium content of soybeans is relatively high, so it is often said that eating beans cannot supplement calcium, but soy products such as tofu will add coagulants such as brine during the production process, which greatly increases the calcium content of soy products.
If you eat a little tofu properly, it can also help you better achieve the effect of calcium supplementation, and tofu contains very little fat, which will not make people gain weight.
Foods that can really supplement calcium: peanuts, melon seeds and almonds. Nuts such as peanuts, melon seeds, etc. are rich in dietary fiber calcium and vitamin E.
About 23 almonds also have 3.3 grams of dietary fiber, which can supplement calcium and maintain the body's need for vitamin E.
If you often bring nuts to the table, it may help to supplement calcium, but I have seen that some of them are relatively high in fat, so you should not consume too much at one time, so as not to increase the burden on blood vessels.
salt. As mentioned above, because the salt content of small shrimp is relatively high, eating small shrimp does not play a role in supplementing calcium, but instead becomes a food that steals calcium.
In addition, excessive intake of salt will also increase the risk of hypertension, coronary heart disease and other vascular diseases, and it will also damage the calcium in the bones.
The sodium ions in salt will take away part of the calcium ions when it is metabolized and excreted, so the calcium excreted in the urine of people who eat too much salt is also greatly increased. The World Health Organization recommends that the daily salt intake should not exceed 6 grams.
Coffee, strong tea. Many young women have the habit of drinking 1-2 cups of coffee a day, and then switch to strong tea after middle age. Regardless of whether coffee or strong tea, the caffeine content is very high, and caffeine is also one of the reasons for calcium loss. .
Caffeine not only inhibits the absorption of calcium, but also accelerates the excretion of calcium from the urine. For the sake of bone health, tea should still be light.
protein powder. Large white powder is a nutrient that fitness groups will consume in large quantities. For most people, the daily protein required is enough to be taken in from food, and no additional protein powder is needed.
Excessive intake of protein powder will make the human body in a state of high protein complex, which will not only cause certain damage to the liver and kidney, but also promote the loss of calcium from the bones, resulting in the loss of too much calcium.
In order to maintain calcium balance in the body, in addition to paying attention to diet, you should also do more physical exercise, especially when the sun is shining, go for a walk outdoors, which can help promote the absorption of calcium in the body and help maintain Bone health and prevention of osteoporosis.
health broadcaster