What foods do you eat in daily life to supplement 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. 1. Soy productsSoybeans are high-protein foods and have high calcium content. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium.

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. 2. 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 food, and then simmered and cooked after vinegar. Remove the oil slick and add some greens to make a delicious soup.

3. 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.

The most calcium-supplementing foods Milk: cow, goat's milk and its milk powder, cheese, yogurt, condensed milk. Legumes:

Soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc. Fish, shrimp, crabs and seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, crab, kelp, seaweed, clams, sea cucumbers, snails, etc.

Meat and eggs: lamb, pig brain, chicken, eggs, duck eggs, quail eggs, pork floss, etc. Vegetables:

Celery, rape, carrots, radish tassels, sesame seeds, coriander, snow ferns, black fungus, mushrooms, etc. Fruits: lemons, loquats, apples, black dates, dried apricots, orange cakes, preserved peaches, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

The simplest and most convenient calcium supplement in daily life is milk, and a sachet of milk contains about 250 mg of calcium.

Under normal circumstances, it is best and fastest to take calcium diphosphate tablets, calcium gluconate tablets, oyster calcium tablets and other drugs under the guidance of a doctor; Eating milk, soybeans, fish and other foods is the best and fastest way to supplement calcium. The specific situation is analyzed as follows:

1. Medications. 1.Calcium diphosphate tablets: Dicalcium phosphate tablets are calcium supplements, which are used to prevent and ** calcium deficiency, such as osteoporosis, tetany, bone dysplasia, rickets, etc.

2.Calcium gluconate tablets: Calcium gluconate tablets are mineral drugs, which are mainly used for calcium supplementation in children, pregnant and lactating women, menopausal women, the elderly and other people.

3.Oyster calcium tablets: Oyster calcium tablets are calcium supplements, mainly used for the prevention and ** calcium deficiency, the main ingredient is calcium carbonate, which needs to be used according to human needs and the supply of calcium in the diet.

2. Food. 1.Milk: Milk is rich in calcium, phosphorus, potassium, sulfur, magnesium and other nutrients, and contains about 110 mg of calcium per 100 ml of milk, which is 3 times that of human milk, and has a high absorption rate.

2.Soybeans: Soybeans are rich in fat, calcium, phosphorus, iron, vitamin B1, vitamin B2 and other essential nutrients, and higher than cereals and potatoes, and are a high-quality plant protein food.

3.Shopee: Shopee is rich in nutrients such as iodine, iron, calcium, and phosphorus, with calcium and phosphorus content of about 991 mg and 582 mg per 100 grams of Shopee.

Among natural foods, milk and dairy products, soy and soy products are ideal for calcium**. In addition, fish, shrimp, nuts and other foods contain more calcium, moderate consumption has certain benefits for the prevention of osteoporosis, but people who have already developed osteoporosis, hypocalcemia and other diseases need to supplement calcium by eating calcium preparations and other ways**, and at the same time, it can be combined with dietary therapy to alleviate the symptoms of calcium deficiency

1. Milk and dairy products: Dairy food contains a lot of protein and calcium, which is a high-quality food to supplement calcium. However, it should be noted that lactose intolerant people should choose lactose-free milk and dairy products to avoid affecting the gastrointestinal tract;

2. Soybeans and soy products: mainly including soybeans, black beans and other beans, as well as foods such as tofu, soybean milk, dried tofu, tofu skin and other soy products contain more calcium, and people who are deficient in calcium can eat it in moderation;

3. Fish and shrimp: grass carp, crucian carp, sardines, shrimps, oysters, shrimp skin, small dried fish, etc. also have more calcium, and moderate consumption is beneficial to calcium supplementation;

4. Nuts: hazelnuts, almonds, walnuts, chestnuts, peanuts and other nut foods also contain more calcium, and moderate consumption also has certain benefits for calcium supplementation;

5. Others: spinach, celery, cabbage, mustard greens, shiitake mushrooms, fungus, radish, seaweed, kelp and other vegetables, as well as apples, bananas, grapefruits, figs and other fruits also contain more calcium, can also be eaten in moderation, but the digestion and absorption rate is low, generally not as the main food of calcium**.

Calcium absorption also requires the participation of vitamin D, so at the same time as the intake of calcium-containing foods, it is also necessary to eat foods rich in vitamin D, such as egg yolks, animal liver, or enhance calcium absorption through sunlight exposure.

There is no food with the best calcium supplementation effect, but there are many foods in life that are rich in calcium, and the key chop can play a role in calcium supplementation, such as beans, milk, nuts, seafood, and some vegetables and fruits.

1.Legumes: For example, black beans, soybeans or soy products contain more calcium, and eating them regularly can play a role in calcium supplementation;

2.Milk: such as cow's milk, goat's milk, cheese, yogurt, etc., are rich in calcium, and it is relatively easy to be absorbed by the body.

3.Nuts: such as peanuts, walnuts, melon seeds, etc., also contain calcium, which can supplement calcium for the human body;

4.Seafood: For example, fish, shrimp, oysters, etc. are rich in calcium, and regular eating can play a role in calcium supplementation;

5.Some vegetables and fruits, such as celery, oil wheat, hawthorn, apples, loquats, etc., also contain calcium, which can play a role in calcium supplementation.

If you need to supplement calcium, you can usually eat more calcium-rich foods, but if the body is deficient in calcium, you need to take calcium under the guidance of a doctor, such as calcium gluconate or calcium lactate, etc., and also pay attention to vitamin D supplementation, which can promote calcium absorption.

Calcium supplements include Jane Guess the following:

1. Milk: Milk is a good food for calcium supplementation, and the daily calcium requirement is usually about 800mg, and the elderly and teenagers need more, about 1000mg. 100ml of milk can provide calcium, which is about 100-110mg, so you can drink 300ml of milk every day, which provides about 300mg of calcium;

2. Lean animal meat: such as pork, beef, mutton, can provide rich calcium, animal offal can also provide rich calcium, animal offal is also rich in vitamin D, can promote calcium absorption;

3. Beans: such as tofu, soy milk, tofu brain, etc., which can provide rich calcium;

4. Fresh vegetables: calcium can also be provided, and green leafy vegetables, such as amaranth, can provide calcium;

5. Nuts: such as walnuts, almonds, pistachios, peanuts, etc., can provide the human body with rich calcium.

Therefore, there are more ways to consume calcium in food, and adolescents should pay attention to calcium supplementation during the development period.

Since calcium is needed for the development of bones and teeth, it is necessary to eat more foods rich in calcium, such as dairy products and soy products. You should also eat more lean meat, eggs, as well as some fish and shrimp, fresh fruits and vegetables, etc., and you must be fully nutritious.

It can be supplemented from food, it is better than oral calcium**, there is more calcium in the food crack, the common is seafood, such as shrimp, rice skin, seafood, all kinds of seafood, and then including soy products and bone broth, in fact, it is ubiquitous in life, and now everyone can accept soy milk, milk, in this case, in fact, the daily supplement of calcium should be enough.

Because calcium can only be used as a daily dietary supplement, it has no direct ** effect on osteoporosis, which is not as good as dietary supplements.

In addition, calcium tablets may cause digestive discomfort, such as belching, segregation or constipation, and there may be a lot of discomfort to take.

11. Fish stew with tofu.

Tofu is a well-known high-calcium food, as long as you eat 200 grams of northern tofu, you can meet the daily calcium requirement of 1 3, more than drinking half a catty of milk. Fish is rich in vitamin D, which can enhance the body's absorption of calcium. Therefore, stewed fish with tofu is not only delicious, but also a perfect match for calcium supplementation and bone strengthening.

2. Mix spinach with sesame paste.

Tahini is a "treasure trove" of calcium, with 870 mg of calcium per 100 grams, which is higher than beans and vegetables. Spinach is rich in vitamin K, which is a factor in the formation of bone calcium, and if vitamin K is increased while supplementing calcium, it can greatly improve the effect of calcium supplementation and promote calcium deposition in bones. Spinach mixed with sesame sauce, fragrant but not greasy, is the perfect calcium-replenishing cold dish.

3. Seaweed and bean curd soup.

Calcium and magnesium are like a pair of twins, always appear in pairs, when the ratio of calcium to magnesium is 2 1, it is most conducive to the absorption and utilization of calcium. Yuba is one of the bases of calcium-rich soy products, and seaweed is known as the "treasure trove of magnesium".

4. Vinegar rape.

Many green leafy vegetables are not inferior in calcium supplementation, and the calcium content of small rape exceeds that of the same weight of milk. Vinegar is conducive to the transformation of calcium from an insoluble state to a soluble state, promoting the absorption and utilization of calcium. In addition, small rape also contains a lot of minerals and vitamin K that help with calcium absorption.

5. Scrambled eggs with green peppers.

Eggs contain high-quality protein, and their calcium content is also high, while green peppers are rich in vitamin C.

6. Stewed pig's trotters with soybeans.

Soybeans are rich in calcium, and pig's trotters are rich in collagen, which can be used as the skeleton of calcium deposition, which is more conducive to the absorption of calcium in soybeans. It should be reminded that pig trotters have a high content of saturated fat and should not be eaten often.

The best way to supplement calcium is to eat carrots every day, carrots can be said to be rich in nutrients, especially calcium.

The best way to do this is to drink milk, eat legumes, eat grains, oats, nuts, and vegetables every day, so that you can replenish calcium.

Calcium-containing foods mainly include:

1. Milk, yogurt, cheese and other dairy and dairy products.

2. Tofu, soy milk and other soy products.

3. Aquatic products such as shrimp skin, kelp, seaweed, marine fish, fish bone meal, etc.

4. Other foods: egg yolk, pork rib soup, lotus root powder, root plants, sesame, hawthorn, etc.