What foods to eat can help with calcium absorption

1. Milk Half a kilogram of milk, containing 300 mg of calcium, also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, so milk should be used as the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese and milk flakes are good calcium**.

2. Kelp and shrimp skin Kelp and shrimp skin are high-calcium seafood, and if you eat 25 grams a day, you can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis. Kelp is cooked with meat or cooked and served cold.

The calcium content in shrimp skin is higher, 25 grams of shrimp skin contains 500 mg of calcium, so it is a good choice to make soup or stuffing with shrimp skin for daily calcium supplementation.

3. Soy products Soybeans are high-protein foods and high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium. Friendly reminder:

Soy milk needs to be boiled 7 times before it can be eaten. Tofu, on the other hand, should not be eaten with certain vegetables, such as spinach. Spinach contains oxalic acid, which can be combined with calcium to form calcium oxalate conjugates, which hinders the body's absorption of calcium, so tofu and other soy products should not be cooked with spinach.

However, if soy products are cooked with meat, they will taste delicious and nutritious.

4. Animal bones More than 80% of animal bones are calcium, but they are insoluble in water and difficult to absorb, so they can be crushed in advance when making into food, and then simmered and cooked slowly after adding vinegar. Remove the oil slick and add some greens to make a delicious soup. Friendly reminder:

Fish bones can also be used for calcium, but care should be taken to choose the right method. Dry fried fish and stewed crispy fish can make the fish bones crispy and soft, which is more convenient for calcium absorption, and can be eaten directly.

5. Vegetables There are also many varieties of vegetables that are high in calcium. 100 grams of sherry mushroom contains 230 mg of calcium; The calcium content of bok choy, rape, fennel, coriander, celery, etc. is also about 150 mg per 100 grams. Friendly reminder:

Eating 250 grams of these leafy greens can provide 400 mg of calcium per day.

How do you get calcium into your bones?

1.Get calcium from green vegetables, legumes, or foods with added calcium.

The most wholesome calcium** is leafy greens and legumes. Broccoli, Brussels sprouts, collards, kale, mustard leaves, Swiss chard, and other greens contain a lot of easily absorbed calcium and many other nutrients. The exception to this is spinach, which contains a lot of calcium but is not easily released, so we can't absorb a lot of calcium from it.

Legumes are humble foods, while they may not be known for their high calcium content. A plate of baked beans contains more than 100 mg of calcium. Chickpeas, tofu, or other legumes or soy products also have a lot of calcium.

These foods also contain magnesium, and our bodies use magnesium and calcium together to make bones.

When it comes to highly concentrated sources of calcium, each cup of calcium-fortified orange or apple juice contains more than 300 mg of very easily absorbed calcium. There are also many people who like to take calcium supplements, which are also readily available.

Dairy products do contain calcium, but along with calcium are animal proteins, lactose, animal growth factors, some drugs and contaminants, and a fair amount of fat and cholesterol in addition to skimmed products.

2.Exercising can give calcium a place to go.

The importance of exercising is many, including maintaining strong bones. People who exercise a lot tend to keep calcium in their bones, while people who don't tend to lose calcium.

3.Get vitamin D from the sun or through supplements, if you need it.

Vitamin D controls the way the body uses calcium. Usually, about fifteen minutes of sun exposure is required to produce the vitamin D you need. If sun exposure is not possible, vitamin D can be obtained from any multivitamin.

The recommended daily value for vitamin D is 200 IU (5 micrograms). Vitamin D is often added to milk, but the amount is not always well controlled.

How to maintain calcium.

It's not enough to get calcium into your bones. The key is to keep it, how to do it:

1.Avoid eating too much salt to reduce calcium loss.

Calcium in bones tends to dissolve in the bloodstream and then pass through the kidneys and into the urine. Sodium (salt) in food greatly increases the loss of calcium (through the kidneys). Eating less than one to two grams of salt per day can reduce calcium loss.

To do this, avoid salty snacks and canned foods with added sodium, and reduce the amount of salt used on the stove and on the table.

2.Get the protein you need from plants, not animals.

Animal proteins found in fish, poultry, red meat, eggs, and dairy products tend to cause calcium to leak out of bones and into urine. Plant proteins in legumes, grains, and vegetables do not appear to have this effect.

It is mainly to regulate the spleen and stomach, and the spleen and stomach can be absorbed when the spleen and stomach are good.

1.Mushrooms: Vitamin D promotes the absorption of calcium

Several studies have shown that vitamin D can promote intestinal absorption of calcium and reduce renal excretion of calcium. 90% of the body's vitamin D is synthesized by itself through ultraviolet radiation in the sun; The remaining 10% is consumed through food, such as mushrooms, seafood, liver, eggs and full-fat dairy products. Foods rich in calcium and vitamin D can also be cleverly paired, such as fish stew with tofu.

2.Spinach: Vitamin K is an ingredient in the formation of osteocalcin

Vitamin K can activate osteocalcin, a very important substance in bones, and promote calcium deposition into bones, thereby improving the effect of calcium supplementation. Harvard University research has shown that women with low vitamin K intake can increase the risk of osteoporosis and fractures. In general, vegetable leaves.

The darker the green color, the higher the content of vitamin K, such as broccoli, spinach, kale, etc. If you want to supplement calcium and vitamin K at the same time, you can try stir-fried shrimp with spinach and asparagus in sesame sauce.

3.Nuts: Magnesium contributes to calcium balance

When calcium is absorbed into the blood, magnesium will continue to "move" calcium into the bones until the bones are no longer deficient in calcium, if there is still excess calcium in the blood, magnesium will politely "invite" them out of the body, so, with the help of magnesium, calcium can be evenly distributed to the bones. When magnesium is deficient, it can make bones brittle and more susceptible to breakage. Seaweed, whole grains, almonds, peanuts and spinach are rich in magnesium.

4.Eggs: Proteins are the backbone of calcium deposits

In bones, 22% of the components are protein, mainly collagen. When there is enough protein, calcium has a skeleton that can be deposited, so that it can be better absorbed by the body. Protein-rich foods include eggs, lean meat, fish, etc.

The recommended dietary combination is minced meat, shiitake mushrooms, and rape.

1. Canned tuna.

Canned tuna can help replenish vitamin D. Canned tuna and sardines are rich in vitamin D. Moreover, this kind of canned food has a long shelf life and is conducive to hoarding and preservation, which is a good snack food, and it is recommended to eat more.

2. Mushrooms that have been exposed to the sun.

Some mushrooms produce vitamin D when exposed to sunlight. Most mushrooms are cultivated in the dark or in greenhouses, so they do not contain vitamin D, if you want to eat mushrooms containing vitamin D, you need to look at the brand of mushrooms and whether they are grown in the sun when purchasing.

3. Milk with vitamin D.

Vitamin D is added to almost all cows in the United States, but ice cream and cheese are not. In general, an 8-ounce bottle of milk contains at least 100 IU of vitamin D, while a 6-ounce bottle of yogurt contains 80 IU of vitamin D. Not all milk has the same amount of vitamin D, depending on the label on the box.

4. Egg yolk. Eggs are a very convenient way to get vitamin D, and you can supplement it by eating one egg a day at breakfast. One egg yolk contains about 40 IU of vitamin D.

5. Grains. Eat cereal cereals. Multigrain cereals are nutritious, low in calories and high in vitamin D, with one cup (29 grams) of multigrain cereal with a glass of milk or orange juice providing 200 IU of vitamin D.

Pay attention to vitamin D supplementation, magnesium supplementation, and the ratio of calcium to magnesium is 2 1, which is the most conducive to the absorption and utilization of calcium. So, when supplementing with calcium, remember not to forget to supplement with magnesium. Foods that contain more magnesium are:

Nuts (e.g. almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds, pumpkin seeds), cereals (especially rye, millet and barley), seafood (tuna, mackerel, shrimp, lobster). Vitamin C for calcium absorption: Take foods high in calcium with vitamin C and kimchi juice, or make your own navel oranges, grapefruits, tangerines, mandarins, and lemons every day to increase bioavailability by 12%.

Dietary salt intake is a major determinant of calcium excretion. That is, the more salt is consumed, the more calcium is excreted in the urine, and the more salt is consumed, the worse the calcium absorption is. Improper food composition If you consume too many foods containing phytic acid, oxalic acid, tannin (such as spinach, etc.) and fatty acid-containing foods (mainly lard and fatty meat) at the same time as calcium supplementation, it will combine with calcium and reduce calcium absorption.

In addition, some high-quality proteins (such as beef, fish, seafood, lean pork, etc.) release amino acids during intestinal digestion, which can reduce intestinal acidity and form calcium salts with calcium that are not easily absorbed, which can also reduce calcium absorption. Calcium supplementation is best taken on an empty stomach one hour before meals.

Expert studies have found that the following factors can affect the absorption of calcium: (1) Vitamin D can promote the absorption of calcium and phosphorus in the intestine. Foods rich in vitamin D include cod liver oil, egg yolks, butter, liver, milk, etc., while plant foods contain almost no vitamin D.

Human ** contains 7-dehydrocholesterol, which is converted into vitamin D after being exposed to ultraviolet rays or sunlight, so children are often exposed to the sun, which is beneficial to promote bone development. (2) Lactose can promote the absorption of calcium. Because lactose and calcium form a low-molecular-weight soluble complex that promotes calcium absorption, lactose increases the rate at which calcium is absorbed by the small intestine.

3) Sufficient dietary protein**, which is conducive to calcium absorption. After protein is digested and decomposed into amino acids, especially lysine and arginine, it forms soluble calcium salts with calcium, which is conducive to calcium absorption. (4) Appropriate calcium-phosphorus ratio can promote calcium absorption.

Animal experiments have proved that when the ratio of calcium and phosphorus is lower than 1 2, the dissolution and prolapse of calcium from the bone increases, which can lead to osteoporosis in severe cases. (5) Lysine, arginine, tryptophan, etc. can increase the absorption of calcium, especially lysine has the most obvious effect.

Amino acids can form easily absorbed calcium salts with calcium, so a moderate amount of protein in the diet can increase the rate of calcium absorption from the small intestine, but excessive protein intake will increase urinary calcium excretion. (6) Phytate, cellulose, uronic acid, sodium alginate and oxalic acid can reduce calcium absorption. They are found in common foods and can be combined with calcium to form salts that are not easily absorbed.

Calcium in oxalic acid-rich foods such as spinach, water spinach and amaranth is difficult to absorb and affects the absorption of calcium from other foods in the gastrointestinal tract. (7) Excessive fat intake or fat malabsorption can lead to excessive free fatty acids, which combine with calcium to form insoluble calcium soap, which is excreted from feces. (8) Excessive alcohol and nicotine can hinder the absorption of calcium, so it is necessary to drink less alcohol and smoke less.

9) The acidic medium is conducive to the absorption of calcium, and can maintain the dissolved state of calcium due to the low pH of the plant. (10) Exercise can increase calcium absorption. (11) Hormones have a great impact on calcium absorption.

Thyroid hormones, adrenocorticotropic hormones, and their cohormones are not conducive to calcium absorption. The influence of the above factors on calcium is objective, and we should pay attention to the body's own maintenance while considering these objective factors to adjust our diet and living habits. Although calcium absorption is mainly in the intestines, the theory of traditional Chinese medicine believes that "both the large intestine and small intestine belong to the stomach", that is, a large part of the function of the large intestine and small intestine belongs to the spleen and stomach, and the absorption is not good if the spleen and stomach are not healthy.

Under the effect of a large group of "Fuzheng and Spleen" medicines, it can nourish the acquired, improve gastrointestinal function, promote the absorption of calcium and other nutrients, and is suitable for people with poor spleen and stomach function.