How can adults supplement with more calcium? In which foods are extracted

The following foods are high in calcium:

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.

The Diqiao calcium tablets prescribed by the hospital are easy to absorb.

Drink more bone broth and high-calcium milk.

When we are young, we are mainly osteogenic, and at this stage, the bone mass of our bones is increasing, the bone density is increasing, and people are also growing, and this state continues until after adolescence before reaching its peak and flattening. Therefore, before puberty, it is a critical period for growing the body, and it is also a critical period for us to reserve bone mass! Many of us have this misconception, that is:As long as you take calcium, drink milk or bask in the sun, your bones will definitely get stronger and stronger, and the calcium we eat must go to the bones, and we will give some experience when we go out of the clinicDual-energy X-raysWhen the patient diagnosed with osteoporosis was examined and explained, it was found that many female friends had such misunderstandings.

Women at the age of 45-55 years old is the menopausal stage, after menopause, the level of estrogen in the body declines, and the rate of bone formation is less than the speed of bone resorption and bone destruction, so bone mass will continue to be lost, and osteoporosis is easy to occur, and this ratio is greater for women than for men. Timely calcium supplementation can prevent osteoporosis or prevent body loss.

Personally, I believe that the diet is not picky, the diet is balanced and nutritious, and then appropriately "supplementing" a little calcium-rich ingredients, which will achieve the effect of calcium supplementation. The best calcium-rich foods are: cauliflower, cabbage, rape, shrimp skin, kelp, seaweed, peanuts, tofu, various legumes in whole grains, eggs, milk, seafood, etc.

According to statistical analysis, 106 of the 135 underlying diseases in humans are related to calcium deficiency. The most well-known one is "osteoporosis". In addition, there are bone hyperplasia, cardiovascular diseases, hypertension, arteriosclerosis, diabetes, various stone diseases, Alzheimer's disease, sexual dysfunction, etc., all of which are related to calcium deficiency.

The general recommendation is to eat more fresh beef, eggs, fish maw, soy products, dairy products, fish and other high-calcium foods in daily life. You can eat more fresh, vitamin-rich fruits such as apples, oranges, strawberries, and kiwifruits.

Calcium-supplementing foods, such as milk, yogurt, cheese, loach, mussels, snails, dried shrimp, shrimp skin, kelp, fried fish, oysters, peanuts, sesame paste, tofu, pine nuts, cabbage, cauliflower, cabbage, rape, etc. .If the calcium deficiency is severe, it is recommended to choose supplemental nutrients!

Milk, shrimp skin, etc. Milk is the best calcium for the human body** and the most commonly used calcium supplement. Shopee skin is also rich in calcium, and it is easy to attract and digest, making it an excellent nourishing food for people with weak bodies.

Shrimp, eggs, milk, yogurt, soy products, bone broth, and meat can all play a role in calcium supplementation, and they are also particularly good for the body.

You can eat some seafood, like kelp, shrimp, fish, you can also eat some soy products, like red beans, mung beans, soybeans, black beans, you can also drink milk, eat some black sesame seeds, nuts and foods.

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.

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, 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.

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.

If you have a detainment disease ...Then take calcium tablets + vitamin d.It is useful to eat it together at the same time.

Many daily foods contain calcium, and you can eat more of the following foods to supplement calcium:

1) Aquatic products: fish, shrimp, dried shrimp skin, kelp, seaweed, oysters, seaweed, etc.;

2) Beans: soybeans, edamame, green beans, lentils, black beans, broad beans, etc. and their products, such as tofu, dried tofu, tofu skin, etc.;

3) Dairy products: milk, goat milk and dairy products, milk powder, cheese, yogurt, condensed milk, ice cream, etc.;

4) Bone: Animal bone broth is also rich in calcium, but it is necessary to add some vinegar during the cooking process to promote the dissolution of calcium and facilitate the absorption of calcium;

5) Nuts: sesame seeds, walnut kernels, peanuts, hazelnut kernels, watermelon seeds, pumpkin seeds, almonds, walnuts, raisins, etc.

1) Fresh vegetables: hair cabbage, spinach, celery, rape, carrots, radish tassels, sesame, coriander, pickled cabbage, black fungus, mushrooms, etc.;

2) Meat: pork, pork belly, lamb liver, chicken, fish, etc.

3) Fruits: lemon, loquat, apple, black date, dried apricot, orange cake, preserved peach, hawthorn, etc.

4) Eggs: eggs, duck eggs, quail eggs, Songhua eggs, etc.;

5) Cereals: sorghum, buckwheat, oats, corn, bread, cakes, etc.

However, due to the diet of Chinese, the human body can only take 1 3 calcium from food, so it is still necessary to supplement calcium appropriately, and the calcium used by friends around is the edge of pure natural ingredients of body constant calcium, calcium edge is high in calcium, pure calcium source, calcium supplement and maintain calcium balance is very effective!

Actually, your question is wrong. Calcium supplementation is not the key, the key is absorption. It should be noted that when eating these calcium-rich foods, you should avoid eating too many foods rich in phosphate, oxalic acid, and protein, so as not to affect the absorption of calcium.

Choose the right way for you according to your needs.

Suggestion: Try to improve your diet to get enough calcium from natural foods.

In daily foods, there are more calcium:

Milk, soy products, kelp, seaweed, cheese, eggs, shrimp skin, sesame, hawthorn, sea fish, vegetables, etc. Especially milk, every 100 grams of fresh milk contains 120 mg of calcium, if each person drinks 250 grams of milk per day, it can provide 300 mg of calcium; Drinking 500 grams of milk a day can provide 600 mg of calcium; Together with about 300 mg of calcium provided by other foods, it can fully meet the body's calcium needs

Calcium, bone broth, dairy products...

The best is the big bone soup, which is different for different ages and different physiques.

If you deliberately, you lose.

Calcium supplementation is a clever idea, or a business concept.

You can't win 'em all.

People's health is important in balance, eat well, okay.

Hey, it's all a long story, I don't know what the author's intentions are, wouldn't it be better to be direct??? Hey, eat more bones.

Dairy, soy products, and leafy greens. Spending more time in the sun can promote calcium absorption.

After the age of 30, the bones of the human body are doing "subtraction", that is, the amount of bones is constantly being lost. Calcium is the "energy" of bones, once the human body lacks calcium, bone density will slowly decline, which is easy to cause osteoporosis and a series of bone health problems.

So what is the best calcium supplement? In addition to calcium tablets, can there be other ways to supplement calcium?

Among them, the calcium content of milk is 100 120 mg 100 grams, which exists in the form of calcium caseinate, which is what we often call organic calcium, and its absorption rate is among the best among all kinds of calcium.

In addition, milk also contains vitamin D, which helps to increase calcium utilization.

Various soy products with gypsum and brine as coagulants, such as tofu, dried tofu of various flavors, shredded tofu, etc.

The calcium content of tofu that has been ordered by brine reaches 164 mg 100 grams, and if it is dried tofu, the calcium content can reach 500 700 mg 100 grams, which is definitely a treasure trove of calcium.

Eating two taels of tofu or half a tael of dried tofu a day can easily consume more than 150 mg of calcium.

Green leafy vegetables with low oxalic acid content, such as rape, Chinese cabbage, cabbage, kale, radish tassel, etc., have a calcium content of about 100 mg per 100 grams, and are rich in magnesium, vitamin K and other nutrients that help calcium absorption. This is followed by tahini and various nuts, oilseeds, etc. For example, hazelnuts contain up to 815 milligrams of calcium per 100 grams.

However, this type of food is high in fat, and it is not difficult to eat a handful or spoonful at most every day, which shows that it is not difficult to replenish calcium.

There is also the simplest formula for calcium supplementation: 800 mg of calcium 300 ml of milk + half a catty of green leafy vegetables + two taels of tofu + a handful of nuts. On this basis, add some whole grains, fruits, eggs and other foods, which add up to easily reach the calcium that the body needs for a day.

When it comes to calcium supplementation, the most common thing that everyone thinks of is taking calcium tablets, and they think that calcium supplementation is eating calcium tablets. The most preferred choice for calcium supplementation is a combination of diet. If you can ensure a balanced diet and eat more easily digestible foods, you can skip calcium tablets.

Milk (milk, cheese slices), vegetables (broccoli, cabbage), beans and dried fruits (nuts, white sesame) are rich in calcium, so you should eat a little more. Generally speaking, drinking 300ml of milk every day, eating a pound of green vegetables, and eating more tofu and dried fruits can basically meet the demand. Therefore, it is not as difficult to get calcium as everyone expects.

It is best to take calcium tablets with dinner. This minimizes the harm to the digestive system and is less likely to cause stomach pain or diarrhea. Eat one tablet immediately after eating.

For people with less gastric juice, choose "organic calcium" products. Especially suitable for patients with atrophic gastritis, inflammatory bowel disease or the elderly with poor digestion, organic calcium products such as calcium citrate can be preferred to replace calcium bicarbonate, because this calcium product does not use a lot of gastric juice to help calcium melt. In addition, you can also eat some acidic fruits such as fruit juice, vinegar, and vitamin C, which can help the calcium in the stomach melt away from the rough mess and help you digest and absorb it faster.

Proper calcium supplementation, no need to chase the rock macro file to find the perfect calcium tablet with a particularly large calcium content. It is best to pick a small amount of 100-300mg calcium tablets and take them two or three times a day, such as 200mg in the morning and 200mg in the evening. You don't have to eat too much at once, and if you eat too much at once, the usage rate may decrease.

For the elderly and digestion and absorption, choose easy-to-swallow calcium supplements, such as long and thin calcium tablets, hard granules of oral liquid, and powdered calcium supplements.

Vitamin D can promote the digestion and absorption of calcium, without it, it is useless to eat more calcium, it is best to fill 400IU of VD every day. The liver, egg yolk, freshwater fish, and fungi of small animals also contain vitamin D, so you can eat more of them. If you are not worried, you can also take supplements.

For what is said today, everyone has different opinions and ideas, you can leave a message to discuss together, looking forward to your reply!If you liked this article, don't forget to help like, comment, ** and bookmark.