Calcium supplementation is simple and difficult to absorb, how can calcium be absorbed?

<> calcium is an essential mineral for the human body, and it is important for human body parts such as bones and teeth. Calcium intake and supplementation through people's daily diet is an important way to adequately calcium in the body, and there are many calcium-rich foods in people's daily diet, such as milk, dairy products, soy products, kelp, sesame paste, dark green vegetables, etc. However, calcium supplementation is often not just eaten, and after ingesting calcium, it depends on its absorption effect.

So, how can we improve the absorption rate of dietary calcium?

Low-fat diet. Fat is an important part of the human body and an essential nutrient for the human body. However, excessive fat intake may lead to an increase in free fatty acids in the blood, which then combine with calcium in the blood to form insoluble calcium soap, and those fats that cannot be absorbed may also form calcium soap with calcium in the intestine and be excreted from the feces, thus affecting the absorption of calcium.

Maintain a reasonable ratio of calcium to phosphorus <>

Maintaining a reasonable ratio of calcium to phosphorus can be more conducive to the absorption of calcium in food. The optimal ratio of calcium to phosphorus in food should be 2:1 1:

1. This ensures maximum calcium absorption. The ratio of calcium and phosphorus in dairy products such as milk, yogurt, and cheese is the most ideal, so they are most suitable as calcium supplements; In green leafy vegetables, although the content of calcium is also high, the amount of oxalic acid, phytic acid and other substances that affect calcium absorption is also very high, so attention should be paid to cooking methods to reduce the loss of calcium; In addition, although soybeans are a general ** of calcium, they are good for phosphorus**, so we should pay attention to the proportion of calcium and phosphorus contained in it, and it should not occupy too much proportion in the diet.

Do not eat too salty <>

Table salt is not only a condiment, but also a regulator of the osmotic pressure of human body fluids, and its physiological role is mainly achieved by the sodium ions it contains. During the calcium supplementation period, if sodium intake is excessive, it will increase the excretion of urine, which will also be accompanied by the excretion of urinary calcium. As a result, a diet high in sodium may cause excessive calcium loss.

It should be noted that the time of calcium supplementation and iron supplementation in anemia patients should be separated from each other, and the absorption of calcium and iron has a certain inhibitory effect; Vitamin C has a certain effect on the absorption of calcium, so you should eat more fruits rich in vitamin C and orange juice.

Usually the diet can not be eaten too salty, the salt content is too high will affect the absorption of calcium, usually to maintain the ratio of calcium and phosphorus is appropriate, so as to ensure better calcium absorption.

It is true that calcium is difficult to absorb, but drinking a glass of milk every day and paying attention to the absorption of calcium and phosphorus is still better than calcium supplementation. And be careful not to eat too salty.

The best food for calcium supplementation is milk.

Not bone broth.

Whether it is injured tendons or moving bones, it is popular to use bone broth to tonic, but bone broth does not supplement calcium, and the best food for calcium supplementation is actually milk.

Milk and dairy products are not only rich in calcium (110mg 100g), but also have a high absorption rate.

The calcium in pork bones and beef bones cannot be dissolved into the soup after being boiled for a long time, and remains in the bones.

The following factors can affect calcium absorption:

1) Vitamin D can promote the absorption of calcium and phosphorus in the intestines. Foods rich in vitamin D include cod liver oil, egg yolks, butter, liver, milk, etc., while plant foods contain almost no vitamin D. Human ** contains 7-dehydrocholesterol, which is converted into vitamin D after being exposed to ultraviolet rays or sunlight, so children's regular sun exposure is beneficial to promote bone development.

2) Lactose can promote the absorption of calcium. Because lactose and calcium form a low-molecular-weight soluble complex that promotes calcium absorption, lactose increases the rate at which calcium is absorbed by the small intestine.

3) Sufficient dietary protein**, which is conducive to calcium absorption. After protein is digested and decomposed into amino acids, especially lysine and arginine, it forms soluble calcium salts with calcium, which is conducive to calcium absorption.

4) Appropriate calcium-phosphorus ratio can promote calcium absorption. It is generally believed that the ratio of calcium to phosphorus at 2:1 is conducive to calcium absorption.

Some nutritionists recommend that the ratio of calcium and phosphorus in infancy is appropriate, and the ratio of calcium and phosphorus should be maintained at 1 1 after the age of 1. Animal experiments have proved that when the ratio of calcium and phosphorus is lower than 1 2, the dissolution and prolapse of calcium from the bone increases, which can lead to osteoporosis in severe cases.

5) Lysine, arginine, tryptophan, etc. can increase the absorption of calcium, especially lysine. Amino acids can form easily absorbed calcium salts with calcium, so a moderate amount of protein in the diet can increase the rate of calcium absorption from the small intestine, but excessive protein intake will increase urinary calcium excretion.

6) Phytate, cellulose, uronic acid, sodium alginate and oxalic acid can reduce calcium absorption. They are found in common foods and can be combined with calcium to form salts that are not easily absorbed. Calcium in oxalic acid-rich foods such as spinach, water spinach and amaranth is difficult to absorb and affects the absorption of calcium from other foods in the gastrointestinal tract.

7) Excessive fat intake or fat malabsorption can lead to excessive free fatty acids, which combine with calcium to form insoluble calcium soap, which is excreted from the feces.

8) Excessive alcohol and nicotine can hinder the absorption of calcium, so it is necessary to drink less alcohol and smoke less.

9) The acidic medium is conducive to the absorption of calcium, and can maintain the dissolved state of calcium due to the low pH of the plant.

10) Exercise increases calcium absorption.

11) Hormones have a great impact on calcium absorption. Thyroid hormones, adrenocorticotropic hormones, and their cohormones are not conducive to calcium absorption.

The influence of the above factors on calcium is objective, and we should pay attention to the body's own maintenance while considering these objective factors to adjust our diet and living habits. Although calcium absorption is mainly in the intestines, the theory of traditional Chinese medicine believes that both the large intestine and small intestine belong to the stomach, that is, a large part of the function of the large intestine and small intestine belongs to the spleen and stomach, and the absorption is not good if the spleen and stomach are not healthy. Under the effect of a large group of Fuzheng and spleen-strengthening drugs, it can nourish the acquired, improve gastrointestinal function, promote the absorption of calcium and other nutrients, and is suitable for people with poor spleen and stomach function.

The body's calcium absorption is closely related to vitamin receptors, and different vitamin receptor genotypes have different abilities for calcium absorption. You can take a look at Youbao calcium absorption products to find your child's own calcium absorption standard.

By understanding your child's genetic calcium intake, you can ensure that your child is getting proper calcium from food by having a general understanding of the calcium content and calcium absorption rate of food. The human body has a calcium balance, and the calcium content in daily food is too high, which will not be absorbed by the body, but will be eliminated to maintain the calcium balance of the human body, thus forming hypercalciuria. Excessive calcium intake can also lead to disease.

For example, kidney stones, etc. Therefore, parents need to ensure that their children's calcium intake is appropriate.

You can take some vitamin D or sun exposure to have a certain effect, otherwise you won't be able to absorb much if you eat it.

Liquid calcium is easier to absorb.

Don't let calcium meet oxalic acid.

Oxalic acid easily binds to calcium and affects calcium absorption. Vegetables such as spinach, pickled cabbage, amaranth, water spinach, bamboo shoots, onions, callus, and edamame all contain a lot of oxalic acid. Therefore, during the period of calcium supplementation for the baby, it is best to put the vegetables in hot water first, or take calcium 2 hours before or 3-4 hours after meals.

Calcium supplementation should not be mixed with staple foods.

When giving calcium to your baby, do not eat calcium with staple foods. Even if there is not too much oxalic acid in the staple food, as long as the stomach is stuffed with too much food, the effect of calcium supplementation will not be too good, because the calcium mixed in the food can only absorb about 20%, and the remaining calcium is wasted.