How to supplement calcium for calcium deficiency in the human body? What is good to eat to make up f

1. In the daily diet, eat more foods with high calcium content: milk, beans, vegetables, and seafood.

2. Pay attention to the reasonable combination of diet. Calcium supplementation should also be supplemented with phosphorus, protein, trace elements, vitamins, especially vitamin D3.

3. Develop regular exercise habits and spend more time in the sun. Exercise promotes bone growth, and spending more time in the sun promotes vitamin D3 synthesis.

4. The effect of calcium supplementation before going to bed is better. Night is the peak period of bone tissue metabolism, and calcium supplementation before going to bed can provide a calcium source for calcium regulation at night and block the use of bone calcium in the body. In general, the best time to supplement calcium is within 1 hour after dinner and about 2 hours before bedtime.

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 & Soy Products:

Soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc. Fish, shrimp, crab and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, 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 seeds, coriander, snow ferns, 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.

First of all, let's analyze why there is a calcium deficiency:1The food is eaten too finely and there is an excess of fat.

2.Nutrient deficiencies in food. 3.

Drinking too much carbonated and iced drinks. Therefore, it is necessary to eat less big fish, big meat and greasy things, eat more whole grains, eat more vegetables, eat more legumes, seafood (the most calcium-replenishing food), do not drink the above drinks, and basking in the sun can promote calcium absorption. I would also like to tell you a misunderstanding of calcium supplementation:

Drinking bone broth can not achieve the purpose of calcium supplementation, the calcium that can be absorbed is minimal, it supplements collagen, but drinking it can be beautiful Oh Remember to drink more soy milk Oh, milk is easy to get angry, not suitable for our Chinese physique.

Eat calcium-supplementing products, or eat more calcium-rich foods, such as shrimp skin, which contains a lot of calcium.

You can take calcium tablets.

1. How to make up for calcium deficiency.

First, dietary therapy and calcium supplementation should be carried out by ingesting foods with high calcium content in blind ears.

Medicine is not as good as food. By rationally adjusting the dietary structure, targeted dietary supplements are carried out according to the different amounts of calcium supplements required by different groups of people at different ages.

For example, soy products such as soy milk and tofu, kelp, bok choy, celery, shrimp skin, sesame paste and other high-calcium foods, or drinking milk with high calcium content can all play a role in calcium supplementation. Pregnant women and children have a high demand for calcium, so it is best to mix a reasonable daily diet under the guidance and advice of a clinician.

Second, vitamin D supplementation must be accompanied by regular calcium supplementation

Vitamin D is required for the absorption of calcium and the balance of calcium and phosphorus metabolism in the human body. Regular sun exposure increases the production of vitamin D in the body, which promotes calcium absorption, alleviates calcium loss, and strengthens bones. It is generally recommended to bask in the sun between 9 a.m. and 4 p.m. every day.

2. Calcium remedies.

1. Calcium supplementation in advance.

As the old saying goes, don't wait until there are already signs of severe calcium deficiency before thinking of calcium supplementation. It is necessary to adhere to the principle of "early compensation is better than late compensation". If possible, it is best to deliberately supplement calcium from the age of 40.

2. Pay attention to intentional dietary supplements.

When choosing food in daily life, you can choose foods with relatively high calcium content appropriately and intentionally, so as to ensure that you can consume more calcium every day. For example, milk, tofu, soy products, seafood, etc. are relatively rich in calcium, so they can be intentionally "eaten" appropriately every day.

It is worth mentioning that for middle-aged women, eating some soybeans, jujubes and soybean products is not only conducive to preventing osteoporosis, but also the soybean isoflavones rich in soybeans and soybean products have the reputation of phytoestrogens, so for menopausal women, eating soybeans and soybean products can not only prevent calcium deficiency, but also have positive significance for the prevention and treatment of all diseases caused by menopause.

In addition to medicinal supplements, it is food supplements, and many ingredients have calcium supplements, but the best calcium supplements are pork ribs, milk, bean foods, followed by seafood.

If the human body is deficient in calcium, then it is better to eat some calcium-supplementing foods, such as some pork ribs, tube bones, soybeans, and beef.

What to eat for calcium deficiency in the human body? If the body's calcium deficiency is severe, it will cause the body to produce it. There are some diseases, such as osteoporosis, etc., if the child is deficient in calcium, it will affect the growth of height, so when our body is deficient in calcium, we can eat some calcium tablets appropriately, or eat more meat, and you can also eat some shrimp kelp.

If the body is deficient in calcium, it is not possible to consume calcium only from food, and calcium preparations need to be taken. At the same time, you should also go to the hospital for a medical examination to see what causes the calcium deficiency, if it is caused by the disease, if it is a disease, if it is not because of the disease but just because of the usual intake of calcium, you can take calcium preparations. At the same time, it is necessary to eat foods that are both high in calcium and well absorbed by the human body, such as milk, eggs, meat, etc., especially milk, which is the best for calcium.

Calcium deficiency in the human body can be based on the age of the person with calcium deficiency to buy the corresponding calcium supplement preparation in the pharmacy and take it according to its instructions.

When humans are deficient in calcium, eat more calcium-containing foods, such as pure milk, fish and shrimp, eggs, walnuts, lean meat, sesame, kelp, seaweed, etc., which contain high calcium and can quickly replenish calcium. At the same time, exercising more and spending more time in the sun can help with calcium absorption. In addition, you can also eat more fresh vegetables and fruits to supplement the vitamins needed by the body, which is conducive to calcium supplementation.

Calcium deficiency can easily cause symptoms such as osteoporosis, tooth loss, and joint pain, and it is necessary to be active**. It can also be taken orally to take calcium carbonate D3, calcium acetate tablets, calcium gluconate tablets, etc.