What are some tips for calcium supplementation? What are the best ways to supplement calcium?

In fact, in addition to the reasonable selection of calcium preparations, calcium supplementation is also very important for more sunlight, balanced nutrition, and scientific cooking. There are many foods that can be supplemented with calcium on a daily basis. Here are some calcium-rich foods.

Milk and dairy products: cow, goat's milk and its milk powder, cheese, yogurt, condensed milk.

Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc.

Seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp, crab, kelp, seaweed, clams, sea cucumbers, snails, etc.

Meat and poultry eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, pine eggs, pork floss, etc.

Vegetables: celery, rape, carrots, radish tassels, sesame, coriander, snow mushrooms, black fungus, mushrooms, etc.

Fruits and dried fruits: lemons, loquats, apples, black dates, dried apricots, orange cakes, dried peaches, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

Special tips: food preservation and storage can reduce calcium loss, do not stir milk heating, add more water to stir-fry, the time should be short, and the cutting vegetables should not be too broken. Spinach, cocoon, and leeks all contain more oxalic acid, so it is advisable to soak them in hot water for a while to dissolve oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate.

Lactose can store more dietary calcium, sorghum, buckwheat flakes, oats, corn and other grains contain more calcium than rice and flour, and some grains should be eaten appropriately.

Although many people understand the truth of dietary calcium supplementation, they are not very clear about how to promote calcium absorption in the diet. If you don't pay attention, you may fall into a misunderstanding and hinder the absorption ...... calcium

Calcium deficiency requires medication**, which can be taken with Longmu Zhuanggu Granules.

In addition, you can eat more foods with high calcium content, such as bones, shrimp skin, bone broth, fresh fish, live shrimp, kelp, egg yolk, seaweed, milk and soy products. and more sun.

The medicine has calcium tablets, eat more shrimp in the diet, drink more milk, bone broth, and often bask in the sun.

Basking in the sun for 10 minutes a day can ensure the amount of calcium required by the human body.

Calcium supplementation is divided into food calcium supplementation and drug calcium supplementation. Food supplements with calcium, and it is best to choose milk that is rich in calcium. Dairy products contain the most calcium, about 100 ml can provide 120 mg of calcium.

Therefore, when it comes to food calcium supplementation, drinking milk is the best way. If you choose drug calcium supplementation, it is recommended to choose drug calcium with more calcium, and generally calcium carbonate contains more elemental calcium, which can reach about 40%.

The method of rapid calcium supplementation can give the child a glass of milk half an hour before going to bed every night, milk is rich in nutrients, and can also effectively supplement calcium, but also can promote the absorption of other nutrients in the body, usually you can also drink more calcium-rich soup, but also pay attention to eat more rich in vitamins and trace elements of food.

I think a good way to supplement calcium should be to eat more fish and shrimp. Bone broth or something. Secondly, if it is more serious, you can take calcium tablets and the like.

Young and middle-aged people can exercise appropriately, and regular sun exposure is helpful for their own calcium synthesis, and elderly people need to eat health products and other supplements.

Calcium supplementation can be administered with medication or through diet and exercise.

In fact, with the aging of the country's population, the proportion of osteoporosis patients and the total number of people are increasing year by year. Osteoporosis brings harm to many elderly people is that fragility fractures are prone to occur, which causes diseases that endanger the health of the elderly, so it is urgent for osteoporosis. How to **osteoporosis, a very important part is the need for drugs**, in the drug**, calcium is one of the most important, the most basic**, calcium supplementation**osteoporosis is called the basis of osteoporosis**.

What is the foundation** is indispensable, but the foundation alone is sometimes not enough.

Therefore, for calcium supplementation, the best way is to supplement calcium in food, that is, to appropriately increase the intake of calcium-containing foods, such as drinking milk regularly, and often eating calcium-rich foods such as meat and eggs, which can be a good supplement to calcium. At the same time, oral calcium can also be taken orally, such as the commonly used calcium carbonate tablets and calcium lactate tablets. In the process of calcium supplementation, it is best to combine calcium supplementation with vitamin D supplementation, because vitamin D can accelerate the absorption of calcium and phosphorus in the gastrointestinal tract and prevent the loss of calcium and phosphorus.

Therefore, calcium supplementation alone is sometimes unable to enter the blood and participate in the formation of bone due to poor absorption, so it is difficult to improve osteoporosis. Therefore, calcium supplementation is best used with vitamin D on the one hand, and through food on the other hand.

Different calcium supplements contain different amounts of calcium. The calcium carbonate content is about 40%, calcium acetate 29%, calcium citrate 21%, calcium dicalcium phosphate 15%, calcium lactate 13%, calcium gluconate 9%. Studies have shown that there is not much difference in pure absorption of a single calcium agent in the body.

Calcium carbonate contains the highest calcium, but absorption consumes more gastric acid, which is easy to cause indigestion in babies; Calcium lactate and calcium gluconate are both organic calcium, which is easily soluble and suitable for children's calcium supplementation. According to the "Dietary Nutrient Reference Intake Table for Chinese Residents" released by the Chinese Nutrition Society, the appropriate daily calcium intake for infants and young children is divided into 300 mg for 0 6 months, 400 mg for 6 12 months, and 600 mg for 1 3 years old. When the intake exceeds this amount and then increases, the risk of poisoning increases.

If your baby is not deficient in calcium, you don't have to blindly supplement calcium. Calcium supplementation method 1The same dose of calcium is better absorbed in divided doses than in one large dose.

According to the baby's physical condition, it is advisable to supplement no more than 200 mg of calcium each time. 2.It is best to take calcium alone, and avoid taking it with milk, root vegetables, zinc, iron, etc.

The protein in milk combines with calcium to form a milk mass, and the calcium cannot be absorbed by the body; Excessive intake of oxalic acid in food can affect calcium absorption; The body's absorption of calcium is competitive with zinc and iron, and if taken at the same time, it will not only inhibit the absorption of zinc and iron, but also interfere with the absorption of calcium itself. Therefore, calcium is best taken alone. If you need to add other elements, it is best to stagger the time and intervene at an interval of more than 2 hours.

Food supplementation: Simply put, it is to supplement calcium through food, eat more foods with high calcium content, such as dairy products: milk, cheese, etc.; Soy products: soy milk, tofu, soybean milk powder, etc.; Seafood: marine fish, shrimp, shellfish; Foods such as lean meats are rich in calcium.

To determine whether you are deficient in calcium, and then the method of calcium supplementation is generally oral tablets, taken at night before going to bed or taken in the morning on an empty stomach to absorb, the effect of calcium absorption is the best, if the stomach is uncomfortable, do not take it on an empty stomach.

Complementary food: To put it simply, it is to supplement calcium through food, and eat more foods with high calcium content, such as dairy products: milk, cheese, etc.; Soy products: soy milk, tofu, soybean milk powder, etc.; Seafood: marine fish, shrimp, shellfish, etc. Foods such as lean meats are rich in calcium.

The most important aspect is dietary supplements, eat more foods that contain calcium, such as dairy products, eggs, black beans, etc., which contain a lot of protein, amino acids and trace elements, and at the same time promote the absorption of calcium. In addition, oral calcium tablets and other options can also be selected.

It must be milk. Milk powder and milk are foods that must be eaten every day, and the calcium content of milk powder is many times that of milk.

Calcium supplementation can be taken calcium tablets, and you should bask in the sun and exercise more when you are in the sun.

The most effective way to supplement calcium is to drink more and spend more time in the sun.

Calcium supplementation is accompanied by collagen supplementation, so that the calcium entering the body can be absorbed and the purpose of calcium supplementation can be achieved. Bones are complex organisms made up of bone matrix (1 3) and bone minerals (2 3). The main component of bone matrix is collagen, accounting for more than 90%, and the rest is collagen; The main component of bone minerals is calcium hydroxyphosphate, and some magnesium hydroxyphosphate.

Collagen plays the role of adhesive and scaffold, and it must be pointed out that the ratio of collagen to calcium hydroxyphosphate in the bone is in dynamic equilibrium, and there is no place for calcium salt to be deposited without enough collagen. In addition, collagen also plays a very important role in calcium absorption. Most of the calcium in the body is outside the cells, and it is mainly in the hard tissues of bones and teeth, and some of it is in the plasma, which is often called blood calcium, which constitutes the calcium reservoir of the human body, and the bone calcium and blood calcium are in dynamic equilibrium, which is controlled by the blood calcium homeostasis system (mainly paraadrenal hormone, vitamin D and calcitonin).

The protein responsible for transporting calcium mainly plays a role in hydroxyproline (the characteristic amino acid of collagen), so the content of hydroxyproline has become an important factor in the absorption of calcium, and paraadrenal hormone and vitamin D are important regulatory factors. Therefore, the relationship between collagen and calcium in the body includes two aspects: hydroxyproline from collagen in plasma is a carrier that transports calcium from plasma to bone cells; Collagen in bone tissue (collagen) is the binder of calcium hydroxyphosphate, which together with collagen makes up the main body of the bone.

It is not difficult to think that the best way to supplement calcium is to replenish calcium-bound collagen regularly and in a timely manner. For calcium supplementation, calcium supplementation is not the first priority, the important thing is collagen replenishment and metabolism. In other words, as long as enough collagen is consumed, and collagen metabolism is normal, a healthy body will have a normal need for calcium and its ability to take in calcium (from food).

Calcium in calcium and Leli calcium are good, but it is not recommended to take calcium tablets for a long time to supplement calcium. Calcium supplementation through diet is advocated. If taken on an empty stomach, calcium will react with gastric acid, and some people's stomach will be uncomfortable, and at the same time, some trace elements will be destroyed, which is not conducive to full absorption.

People with stone disease should eat less calcium tablets at night, and if you drink less water, it will aggravate the symptoms of stones. Landlord, although the effect of drug calcium supplementation is fast, it is not recommended to use it for a long time. It is recommended that you drink milk for calcium supplementation.

250ml of milk in the morning and 250ml in the evening is enough to supplement the daily calcium requirement of adults. Medicine is not as good as food. And it's safe, isn't it?

Drinking milk is the safest and most effective way to supplement calcium. The content of calcium in milk is very rich, containing 100 110 mg of calcium per 100 grams of milk, and this calcium is natural milk calcium, which is easy to be digested and absorbed by the human body. Moreover, medicine is not as good as food.

Chinese people are deficient in calcium because they drink too little milk! However, in order to achieve the purpose of real calcium supplementation, the following issues should be paid attention to: 1

Do not drink milk on an empty stomach. Because milk stays in the stomach for a short time on an empty stomach, which will affect the digestion and absorption of milk, it is best to drink it while eating food. 2.

Drinking milk in small amounts and multiple times a day is more effective than drinking a large amount at once, allowing the body to absorb more calcium. 3.Avoid eating with some vegetables that contain more oxalic acid, as oxalic acid will combine with calcium to form insoluble calcium oxalate and affect calcium absorption.

Foods high in calcium:

Diet therapy, the best, if you use medicine and health products to supplement calcium, there will be many adverse consequences, such as stones and the like, so it is best to eat therapy, drink more bone broth.

Saying goes; It is a three-point poison, I suggest you use food supplements and eat more foods high in calcium; Brine tofu, milk, dairy products, etc., but also combined with VD, vitamin D to promote the absorption of calcium, sunlight exposure** will produce itself.

Calcium supplementation is troublesome because calcium is not easily absorbed by the body and is easily lost. Eat less salt, eat more walnuts and other nuts, and buy calcium tablets, but at present, there are many varieties and miscellaneous, so you should pay attention to the distinction when choosing.

Milk, oysters, bone broth, eggs, lean meat, shrimp skin Calcium supplementation should be accompanied by more sun exposure to promote absorption.

"China is a country with a high-salt diet, and the amount of salt used is the highest in the world. Li Changping, deputy chief dietitian of the Nutrition Department of Beijing Hospital of the Ministry of Health, said that when it comes to salt, people used to only think of taste, but it was not associated with disease. There are hundreds of millions of hypertension patients in China, and too much salt is one of the important reasons for the frequent occurrence of hypertension.

The World Health Organization recommends that healthy adults should not consume more than 5 grams of salt per day, including the amount of salt consumed through various sources (soy sauce, pickles, MSG and other condiments). A few days ago, British scientists also found that the more salt intake, the more calcium is excreted in the urine, and the worse the calcium absorption will be. This means that eating less salt equals calcium supplementation.

They point out that eating less salt is the most cost-effective way to supplement calcium, and it is also the most beneficial way to health.

Generally, oral calcium and cod liver oil ** is better, in addition to dietary supplements, there are many things to pay attention to, too much phosphorus in the diet will drive the calcium out of the body, so avoid the intake of carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, french fries and other large amounts of phosphorus-containing food, to give you a calcium supplement diet method: tofu stewed fish, fish contains vitamin D, tofu is rich in calcium. Vitamin D can promote the absorption of calcium, so that the utilization rate of calcium in tofu is greatly improved.

In addition, the staple food pays attention to the combination of cereals and legumes, which can not only maximize the complementarity of amino acids, but also promote the absorption of calcium.