What can I eat to supplement calcium? Lady in her twenties .

Women often pay more attention to beauty and replenish qi and blood, but they don't know that calcium supplementation is also important for women, calcium deficiency will not only cause leg and foot cramps but also bring a lot of problems to the body, and even osteoporosis leads to fractures, so is calcium supplementation very important, what is good for women to eat calcium supplements? What can women eat for calcium? Next, I will take you to find out.

What is good for women to eat to supplement calcium.

Calcium supplementation can be done through foods that help with calcium supplementation, and here are the 5 most effective foods for calcium supplementation. However, it is important to note that dietary calcium supplementation alone only has a 50% chance of ensuring adequate amounts. Therefore, it is also necessary to choose calcium supplementation products from international brands, clinical verification and more than 20 years of market guarantee for the Chinese market, and the formula contains vitamin D3 to help the absorption of calcium, and the effect is better.

Milk per 100 grams of milk contains 54 kilocalories, 3 grams of protein), fat grams), carbohydrate grams), vitamin A 24 micrograms, calcium 104 mg and many other mineral nutrients, so milk is the best calcium in the human body, and its calcium-phosphorus ratio is very appropriate, which is conducive to calcium absorption.

Meat & Egg Products Meat has a protein content of between 10% and 20%, which is a complete protein that provides all the amino acids needed by the body and promotes calcium absorption. The egg white nutrients in eggs are mainly protein, while egg yolks contain more nutrients than egg whites, and inorganic salts such as calcium, phosphorus and iron are mostly concentrated in egg yolks. Protein is rich in amino acids, which can help intestinal cells absorb calcium.

Soy products Soy products are processed foods such as tofu from beans, adzuki beans, mung beans, peas, broad beans and other beans as the main raw materials. The nutrition of soy products is mainly reflected in the rich protein content, which contains essential amino acids similar to animal protein, and also contains calcium, phosphorus, iron and other minerals needed by the human body, but does not contain cholesterol.

Seafood shellfish and seafood have a better calcium supplement effect than drinking bone broth, such as flower nails, white shellfish, scallops, shrimp skin, shrimp, oysters, etc., all of which are high in calcium. Taking kelp as an example, in addition to vitamin C, its crude protein, sugar, calcium, and iron content are several times or even dozens of times higher than that of vegetables on land; There is also shrimp skin, which is rich in protein and minerals, known as the "calcium storehouse", and is the best way to supplement calcium.

Fruits and vegetables rich in vitamin C and D.

Vitamin C is important for strong bones, not only promoting collagen synthesis but also helping calcium absorption. In addition to vitamin C, vitamin D also plays a large role in calcium absorption. Fruits such as guava and citrus are rich in vitamin C; The ergosterol in fresh vegetables can be turned into ergocalciferol, that is, vitamin D2, after ultraviolet irradiation, and shiitake mushrooms and dried vegetables also contain certain vitamin D.

Calcium is a very important element to maintain the normal functioning of our human body, and calcium supplementation is very important for our human body. Most people have a misconception, that is, adults pay more attention to calcium supplementation for children in the growth period, thinking that children are more deficient in calcium, as long as more calcium supplementation can quickly promote the development of bones, so that children grow faster and taller. However, not only children but also adults also need calcium supplementation, which can alleviate symptoms such as osteoporosis, and is conducive to muscle development and the normal functioning of the nervous system.

Especially for women in their fifties, calcium supplementation is particularly important. Most women in their fifties enter menopause, when not only are they temperamental and irritable, but they are more likely to develop symptoms of osteoporosis due to hormonal changes in the body. So what foods can a woman in her fifties eat to supplement calcium?

1. Dairy products. Dairy products are extremely rich in calcium, especially milk, milk powder, etc., and because dairy products are liquid, the calcium contained in them is also easier to be absorbed by the human body, so the effect of dairy products on calcium supplementation is very good. It is recommended that women in menopause can drink a glass of milk every morning, which can not only supplement calcium, but also milk is rich in protein, which is also very good for maintaining the nutritional balance of our body.

2. We often have the saying of "what to eat and what to supplement", we all know that people with fractures generally boil bone broth to drink, then it is the same for calcium supplementation, you can use more animal bones to stew soup to drink, such as pig bones, beef bones, etc., which are not only nutritious, but also have a very high calcium content, which can play a very good calcium supplementation effect.

3. Soybeans, walnuts, peanuts and other hard plants are also very rich in calcium. Therefore, in the choice of oil in daily life, we should try to choose some nutritious vegetable oils such as peanut oil and walnut oil.

4. In addition to calcium supplementation, our human body also needs various vitamins and trace elements every day. Therefore, eat plenty of fresh vegetables and fruits as well.

In short, calcium supplementation is age-neutral, and it is not enough to rely on food to supplement calcium, but can achieve the effect of calcium supplementation through the combined effect of drugs and food.

Women in their 50s can usually eat more egg-based foods, as well as dairy foods, which can be supplemented with calcium, and can also eat more fish.

Eating apples, bananas, oranges, oranges, grapefruits, greens, celery, and beef can be used for calcium.

Milk, eggs, prawns, fish, lean meat, lamb, beef, these foods can play a role in calcium supplementation. You can also eat some extra calcium carbonate.

I think you should eat some dairy foods so that you can supplement calcium, such as cheese or milk, so that you can supplement calcium.

Hello! 10-year-old children are still recommended to use more food to supplement calcium and exercise more.

1. Pharmaceutical calcium: calcium containing calcium carbonate is the best (such as calcium gluconate oral liquid), and vitamin A + D concentrated fish glycerin drops need to be taken at the same time as calcium supplementation. Cod liver oil, taken with calcium supplements, can be a good way to promote calcium absorption.

3. It is not enough to supplement calcium with light, but also to know how to promote calcium absorption.

Outdoor sun exposure is a natural calcium preparation. The main vitamin D in the human body is a substance called 7-dehydrocholesterol, which can produce vitamin D3 after being irradiated by ultraviolet rays in the sun, which can improve the absorption of calcium in the intestines. Babies need to go outdoors often to get in the sun, which can promote the synthesis of vitamin D in the body.

Start with about 15 minutes a day and gradually extend it, and it is generally best to spend no less than 2 hours a day outdoors in the sun.