What can I eat to supplement calcium?

What foods really provide calcium?

The best thing is that lamb bone broth Milk does not actually supplement calcium, because its calcium-phosphorus ratio is opposite to human needs Soy products are calcium supplements, but the current soy products are not of high quality.

The best way for the human body to supplement calcium is to choose more natural foods in the daily diet, and insist on eating these foods every day, such as milk and soy products, whose calcium content can definitely meet a person's needs, especially the calcium content in old tofu is high, and it is suitable for human absorption; For those who are lactose intolerant, yogurt can be chosen.

1.Foods that contain a lot of calcium are roughly classified as follows:

Dairy products, soy products, kelp and shrimp skins, animal solids, etc. However, while supplementing calcium, it is also necessary to get out in the sun, which can help synthesize vitamin D and promote calcium absorption. In addition, there is also the sour horn, which is known as the "king of calcium".

Many people think that milk is the richest in calcium, but in fact, the richest calcium in daily food is tahini, with 1057 mg of calcium per 100 grams of tahini. Tahini is rich in protein, amino acids, and a variety of vitamins and minerals.

2.What is high calcium? The concept of high calcium:

In 2008, the Ministry of Health issued the "Food Nutrition Labeling Management Standards", which stipulates that only when the calcium content of 100 grams of solid food is 240 mg, and 120 mg per 100 ml of liquid food, it can be labeled as "high calcium". But this only tells the consumer that the calcium content of the food meets a certain level. When you buy things in the future, you can look at their food ingredient list according to this standard, if you can't meet this standard, you don't meet the requirements of "high calcium".

3.High-calcium milk is not as good for health as regular pure milk:

Whether calcium is absorbed well or not depends on the state of calcium. Studies have shown that even if the food meets the standard of "high calcium", it is not practical to use it to "supplement calcium". "Take milk as an example, it is a food with a high calcium content, and it doesn't make much sense to add calcium to it.

Most of the calcium milk added to it is calcium carbonate. The absorption of this calcium in the human body is not very ideal. Adding too much calcium, iron, zinc and other inorganic salts to milk will cause a great burden on the human kidneys and digestive system if it cannot be absorbed.

It can be seen that high-calcium milk is not as good as ordinary pure milk, which is good for health.

4.The absorption of calcium is related to the ratio of nutrients.

The absorption of calcium is also closely related to the ratio of other nutrients, such as calcium and magnesium are ingested at the same time at a content of 2:1, which is easier to be absorbed; Spending more time in the sun can promote the accumulation of vitamin D in the body's bones, and vitamin D can promote calcium absorption. Although some biscuits are high in calcium, they are also high in fat, in which case calcium is difficult for the body to absorb.

5.Usually eat more high-calcium foods:

Many people think that only children need calcium supplements, but this is not the case, no matter what age people are, they all need calcium supplements. There are many ways to supplement calcium, and now there are many pharmacies selling calcium supplementation products, of course, daily food also has some calcium supplementation effects, so what to eat to supplement calcium?

1.Bone broth. People who usually like to go to the kitchen can boil more bone broth, and try to choose large bones, because there is a lot of bone marrow in big bones, and bone marrow is also rich in calcium, so you can boil bone broth once a week to drink.

Especially for older people, the effect of calcium supplementation is very good because it is easily absorbed.

2.Milk. Basically, many people rarely drink milk after adulthood, always think that only children can drink milk, and you can also choose high-calcium milk powder after adulthood, because such milk powder contains a lot of calcium, if you don't like to drink sweet, you should choose sugar-free milk powder, drink a glass of milk every morning, it is also a good calcium supplement.

3.Bean curd. Many people don't like the taste of tofu very much, always feel weird, in fact, tofu is a very common food, don't underestimate a small tofu, the calcium in tofu is also very rich, if you don't like the taste of tofu very much, you can use tofu to cook soup, and then put a little other seasoning, it can neutralize this taste.

What foods really provide calcium?

When it comes to calcium supplementation, many people think of milk. Milk is indeed high in calcium, but it is not enough to meet the body's calcium needs. Today, Hong Mei will share with you 3 kinds of calcium-supplementing foods, which can be eaten in exchange to supplement calcium and prevent osteoporosis.

Bone broth does not supplement calcium, and it is these two foods that are really useful for calcium supplementation.

These ten kinds of vegetables children eat more calcium and grow taller, come and take a look.