What are the foods to supplement calcium, and the best time to supplement calcium

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.

Seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp, 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.

In a person's life, the "two ends" and the "intermediate stage" are the most prone to calcium deficiency, and they are also the best period for calcium supplementation.

"Two ends" refers to children and the elderly. Children and adolescents grow and develop rapidly and have a high need for calcium. In old age, calcium loss increases significantly, and bone calcium loss begins to occur around the age of 50 in women and 65 in men, and continues throughout later life.

The "intermediate stage" refers to the pregnancy and lactation period of a woman, and one person is responsible for the nutrition of "two people".

During these special physiological periods of life, the body is in a state of "calcium starvation" due to the increase in the body's demand for calcium or the acceleration of calcium loss, at which time calcium supplementation not only has a high absorption rate, but also can effectively prevent calcium deficiency related diseases.

Calcium before bed: Scientists have found that the best time of day to take calcium is every night before bedtime. Calcium supplementation before going to bed can provide sufficient raw materials for calcium metabolism at night, increase the concentration of calcium in the blood, and reduce the occurrence of heart disease, stroke, asthma, emphysema and other diseases.

At the same time, the time of day when calcium is most absorbed by bones is at night. Taking calcium tablets or drinking milk before bedtime, plus 1 or 2 tablets of soda crackers, is a classic strategy for calcium supplementation that is recognized worldwide.

Milk and dairy products are the richest in calcium, and calcium supplementation is the best. 1ml of milk contains 1mg of calcium, and the proportion of calcium and phosphorus in milk is appropriate, calcium is easy to absorb, and the "Dietary Guidelines for Chinese Residents" recommends that normal people's daily dairy products, including milk, yogurt, etc., should be more than 300ml. In addition to milk, there are also foods rich in calcium, such as sesame paste and sesame seeds are also high in calcium, especially Hengfu black sesame seeds, but sesame seeds and sesame paste are relatively high in calories.

There are also shrimp skin, kelp, and seaweed that are also high in calcium, but shrimp skin, kelp, and seaweed are also relatively high in iodine, so they should be taken appropriately to avoid excessive iodine intake. Nuts are also calcium-rich foods and can be taken in moderation between meals. Green leafy vegetables are also relatively high in calcium, but the calcium absorption rate in green leafy vegetables is not as good as milk, and beans and soy products are also foods rich in calcium.

As for what we often say about drinking bone broth to supplement calcium, a bowl of bone broth contains only 1mg of calcium, and it is also rich in oil, and the calcium supplement effect is small. Milk and dairy products are high in calcium, and rich in vitamin D and other trace elements, which help calcium absorption, and are easy to ingest in large quantities, for example, the calcium content of milk per 100ml is about 104mg, if you consume 300ml per day, there will be 312mg of calcium, and although the calcium content of foods such as dried shrimp is high, the amount that can be ingested every day is less, and the absorption rate is relatively low, so it is not as good as milk calcium supplementation.

I think the best is dairy products and eggs, not because it contains the highest CA, but because it has a very high absorption rate, some people say that the shrimp skin has high calcium, but the shrimp skin is not easy to be absorbed, and it is basically wasted.

Bone broth seems to be able to replenish calcium, but the amount of calcium that reaches the soup is much less, and it is also troublesome, which is my own opinion, if you are a patient mother, it doesn't matter if you stew soup for your child.

Of course, sun exposure is very important, because VD is formed when exposed to ultraviolet rays, and it seems that it is precursor in the form of subcutaneous deposits, and VD is indispensable for calcium supplementation

I take calcium tablets directly because it is simple and trouble-free, and it is not expensive to be hungry, and it is only a few dollars a day.

Hope it inspires you.

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 soy products such as tofu, soybean milk, dried beans, tofu skin and other foods contain more calcium, and people with calcium deficiency can eat them 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, which can also be eaten in moderation, but the digestion and absorption rate is low, and it is generally not used as the main food for calcium**.

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

Foods that contain more calcium include milk, milk slices, cheese, etc., soy milk and tofu in shrimp skin and soy products are also relatively high in calcium, and there are also varieties with high calcium content in vegetables, such as rape, fennel, celery, etc.

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.

Calcium supplementation food rankings, find what you want.

Calcium supplementation has been bothering many people, the elderly need to supplement calcium, children need to supplement calcium, pregnant women also need to supplement calcium, so all kinds of nutritional drugs are flying all over the sky, but it has been proved that calcium supplementation through diet is more effective than drugs and healthier.

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.