What fruits can I eat to supplement calcium? What fruits do you eat to help with calcium?

Calcium-rich foods such as milk and dairy products, legumes, shrimp skins, kelp, nuts, etc. (1) Milk and dairy products are the best for calcium, milk is not only rich in calcium, but also has a high absorption rate, which is a good calcium supplement. Foods with high calcium content and good absorption are the first to be milky.

2) Egg yolk and fish and shellfish are high in calcium, loach, mussels, snails, and shrimp skin are also very high in calcium, (3) Vegetable foods are soybean products, hard fruit foods (such as peanut kernels, walnut kernels), 4) Seafood such as shrimp skin, dried shrimp, kelp, seaweed, fish floss and meat floss made of spiny bones, (5) Vegetables are relatively high in calcium content such as enoki, radish, shiitake mushrooms, fungus, etc. (6) Animal bones such as pig bones, chicken bones and other calcium content is very high, but it is difficult to dissolve in water, so the folk usually use bone broth to feed babies, in fact, this does not get much calcium, unless the appropriate amount of vinegar is added when boiling bone broth, a small amount of calcium in the bones can be dissolved into the bone broth, so that there is some calcium supplement. (7) The calcium content in general grains such as rice, flour and corn is less, and some foods such as plant foods and cereals contain too much phytic acid and oxalic acid, which will precipitate the calcium in the food and reduce the absorption of calcium.

Grains, livestock and poultry meats and fruits contain less calcium. The absorption rate of calcium in food in the body is relatively low, such as milk, which is the most digestible and absorbed, the absorption rate of calcium is only 50, and the absorption rate of other calcium-containing foods is even lower. From this point of view, according to China's dietary habits in the areas where rice, noodles, meat, and vegetables are the main foods, calcium deficiency will be a major problem, and the solution is to change the eating habits and increase the intake of milk and beans by a relatively large margin, so that the amount of calcium in the food can meet the needs of the body.

For the baby, milk and eggs should be supplemented every day, so that the baby can not only get more high-quality protein, but also calcium intake can be basically satisfied. Scientific preparation of food can increase calcium intake. Here are a few ways to cook calcium-rich foods:

1. You can make small yellow croaker into crispy fish. The method is: heat the pot, put green onions and ginger in the pot to lay the bottom, put the small yellow croaker about 10 cm long on it, add an appropriate amount of vinegar and simmer it over slow heat, and even the fish head and fish bones are crispy.

In this way, the whole fish becomes an edible calcium agent. 2. Pressure cooker wonton chicken. You can try to make chicken and chicken bones as rotten and crispy as possible, and encourage the baby to chew and swallow the cartilage, which can also replenish calcium.

Of course, the above two foods are not suitable for babies before the age of 2, after 2 and a half years old, most babies have grown 20 baby teeth, with the ability to chew, you can give the baby this kind of food, otherwise the baby is not easy to digest and absorb. You can also make big bone broth. Wash the big stick bones bought, crack or knock them off, put them in a pot under cold water, put in the bones, boil, skim off the foam, add green onions, ginger, cooking wine, and simmer over low heat, the time can be longer.

A high-calcium diet is a fundamental measure to prevent calcium deficiency and a cost-effective and safe way to supplement calcium. The WHO specifies a prophylactic dosage of calcium as 500 mg per person per day and ** 1,000 mg per person per day.

Calcium is usually absorbed only 30% from food. Milk and soy products are good for calcium**. Foods high in calcium include shrimp skin, kelp, seaweed, oysters, seaweed, sesame paste, etc., and 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.

2) Moderate amount of protein It is best to choose high-quality protein, such as eggs, lean meat, fish, shrimp, chicken, soy products and other foods. However, excess protein produces acids in the body's metabolism, increasing the excretion of calcium in the urine, resulting in increased calcium loss in the body. (3) Eat more foods rich in vitamin C, such as fresh vegetables and fruits, which can promote the absorption of calcium and is beneficial to the formation of bone matrix.

However, it should be reminded that some vegetables (such as spinach, water spinach, coconut white, winter bamboo shoots, etc.) contain more oxalic acid, which can combine with calcium to form insoluble calcium oxalate, which affects and prevents the body's absorption of calcium. Therefore, middle-aged and elderly people should boil these vegetables with water before eating them to remove oxalic acid from the vegetables.

4) Low phosphorus diet When blood phosphorus increases, blood calcium decreases, and calcium absorption from the intestine is also poor. Therefore, it is advisable to eat less high-phosphorus foods, such as cola. (5) Low-salt, low-sugar diet Develop a good lifestyle and habits, quit smoking, limit alcohol, and drink less coffee to eliminate obstacles in the process of calcium absorption.

When choosing calcium tablets, you should listen to the doctor's advice There are many kinds of calcium supplements on the market, mainly calcium carbonate, calcium lactate, calcium gluconate, etc., the absorption rate is 30% 38%, the absorption of oral calcium is better than the intravenous effect, the best time to take calcium carbonate is half an hour after meals, and it is better to take it in batches than once, so as to achieve the best absorption effect. Calcium is easily absorbed in an acidic environment, and those with high gastric acid content can absorb it better, and those with low gastric acid content can take organic calcium orally, such as calcium citrate. In addition, it is not advisable to drink a lot of water after calcium supplementation, so as not to dilute the calcium.

Fruit is a highly nutritious food that can replenish our body with a lot of nutrients. But when our body is deficient in calcium, we can supplement calcium by eating more fruits. The following kinds of fruits are very high in calcium, and we must eat more when we are deficient in calcium.

First, bananas. Bananas have a very high nutritional value and also contain a lot of calcium, which can be directly absorbed by the body. But when you don't feel deficient in calcium, if you eat a few bananas a day, you can not only replenish calcium, but also laxative.

When I was pregnant, I ate a few bananas a day because of a severe calcium deficiency in my body. It took about half a month to make up for it, and when I went to the hospital again for examination, I found that I was no longer deficient in calcium. It can be seen that the ability of bananas to supplement calcium is still very strong, and we must eat more bananas at ordinary times.

Second, Apple. Apples are delicious and faint, very sweet and crunchy, and they also contain a lot of calcium. Now I eat an apple every morning, which can not only play a leading role, but also make the bones of the body stronger.

In addition, eating apples can also beautify and nourish the skin, because apples contain a lot of pectin, which can make people's ** better and better.

Third, calcium fruit. Calcium fruit is a fruit only found in the south, ** is very high, but its nutrition is also very rich. Calcium fruit is known as the "king of calcium supplementation", and among all fruits, it has the highest calcium content and is also the most effective fruit for calcium supplementation.

If the body's calcium deficiency is particularly severe, eating a few calcium fruits a day is more effective than eating calcium tablets. Because it is a natural fruit, calcium fruit will not have anything ***, so you must eat more often.

In addition, there are many fruits that contain a lot of calcium, such as grapes, peaches, strawberries and so on. We usually eat more fruits to maintain balanced nutrition. In this way, the body will not lack various trace elements, and it can also make our body stronger.

Calcium supplementation, many people will think of milk, bones, dried shrimp, kelp and other foods. Fruits are an indispensable food in daily life, different fruits contain different nutrients and trace elements, often eating fruits can not only nourish the skin and beautify the skin, but also have many fruits that are rich in calcium, such as:

1: Cactus fruit: The fruit of cactus is not only rich in calcium, but also a relatively rare fruit that does not contain oxalic acid, which stimulates the body's absorption of calcium.

2: Kumquat: The sweet and sour kumquat is also a small expert in calcium supplementation.

3: Rambutan: The coverage is very high, generally containing more than 800 mg of calcium per kilogram.

4: Jujube: It is also a fruit with a high calcium content, with almost 400 mg of calcium per kilogram.

5: Apple: One of the fruits that everyone knows, it is rich in calcium and can be eaten all year round.

6: Figs: fruits with the highest calcium content and the most ideal calcium supplements.

7: Kiwifruit: Kiwifruit, which is high in vitamin C, is also a new force in calcium-supplementing fruits.

8: Hawthorn: about 52 mg of calcium per 100 grams of pulp.

9: Plum: European plum, the root content per 100 grams of pulp is as high as about 80 grams, which is 8 times the calcium content of apples, which can be called calcium tablets.

10: Lemons: Lemons don't just contain vitamin CCalcium is also particularly abundant.

In addition, there are many fruits such as navel oranges, grapefruits, raisins, etc.

If the body is deficient in calcium, it is easy to cause osteoporosis and weak legs, cramps and other disadvantages that affect your health.

There are not many calcium-containing fruits, many of the fruits we often eat in daily life are calcium-contained, and there is a gap in the calcium content of different fruits, such as citrus, mulberries and other calcium-containing fruits are relatively high compared to other fruits.

Calcium content of different fruits: (calcium content mg per 100 g).

Lemon: 101 mg

Kumquat: 56 mg

Jujube: 55mg

Mulberry: 43 mg

Citrus: 35 mg

Kiwi: 27 mg

Orange: 20 mg

Strawberry: 18 mg

Jackfruit: 18 mg

Papaya: 17 mg

Loquat: 17 mg

It can be seen that although fruits contain calcium, they are not satisfactory as a way to supplement calcium.

The recommended daily intake of calcium for adults in China is between 800 and 1000 mg. Calcium supplements are generally the first to be milk, with a calcium content of about 104 mg per 100 grams of milk (about 250 grams for a carton of milk), and the calcium is easier to be absorbed and utilized by the body than that in fruits.

Other calcium-rich foods: yogurt, cheese, soy products, sesame seeds, kelp, broccoli, etc.

Lack of calcium in the body, you can also make up through fruits, you can usually eat more apples, cherries, strawberries, watermelon, grapefruit, navel oranges, bananas, lemons, hawthorn and other fruits, eat more of these fruits, the effect of calcium supplementation is still better.

Calcium-supplementing fruits include kumquats, figs, kiwis, watermelons, bananas, strawberries, hawthorns, grapefruits, cherries, mulberries, loquat and other fruits.

Figs, kumquats, citrus, mulberries, kiwis, apricots and plums. Among them, figs are the fruits with the highest calcium content.