If people are deficient in calcium. What s the best thing to eat?

Start with diet (1) High-calcium diet This is a fundamental measure to prevent calcium deficiency, and it is also an economical 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.

Moderate exercise Reduced exercise can easily remove calcium from the bones, resulting in bone mass loss and osteoporosis. Therefore, middle-aged and elderly people should regularly participate in physical exercises, such as walking, swimming, tai chi, etc., so that the toughness of bones increases, bone growth, and the ability to resist fractures is improved. Tanbathing No matter how much calcium you consume, the small intestine can't absorb calcium without vitamin D.

Humans** contain 7 dehydrocholesterol, which can only be converted to vitamin D3 after being exposed to ultraviolet light. Therefore, middle-aged and elderly people who receive more sunlight exposure can promote the synthesis of vitamin D3, thereby increasing the absorption of calcium from the small intestine. Because ultraviolet rays can not penetrate the glass, clothing, dust, smoke, etc. can hinder the passage of ultraviolet rays, therefore, the sun should try to make direct contact with the sun, can not be through the glass sun, only in this way, can receive good results. Beg.

If people are deficient in calcium. What to eat: I occasionally think more and some bone broth People say that drinking bone broth is a supplement

Fish, shrimp, crabs and seafoodCrucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, 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.

Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu (100g of dried tofu can supplement 200mg of calcium), tofu skin, tofu milk, etc.

Vegetables such as 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, preserved peaches, almonds, hawthorns, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, seeds, seeds, etc.

Food preservation and storage can reduce calcium loss, do not stir milk heating, add more water to cook vegetables, cut vegetables should not be too broken, and the cooking time should be short. Spinach, cocoon, and leeks all contain more oxalic acid, so it is advisable to soak them in hot water for a while to dissolve oxalic acid, so as not to combine with calcium-containing foods to form insoluble calcium oxalate. The juice of canned food is rich in minerals.

Lactose can store more dietary calcium, sorghum, buckwheat, oats, corn and other grains contain more calcium than rice and flour, and some grains should be eaten appropriately.

One eats calcium tablets, and the other drinks more bone broth.

Bones are rich in calcium, and long-term consumption improves calcium It is recommended to eat it boiled.

Foods that supplement calcium. Sesame paste, dairy products, beans, fruits and vegetables with high calcium content, grains, mineral water, and zinc supplementation Eat foods high in zinc, such as: kelp, etc.

Usually eat more calcium-containing foods, such as seaweed, kelp, green shrimp, tofu, crucian carp, pork ribs, etc., food supplements should be better than everything, but if the baby does not like to eat these, the medicine supplement will choose calcium gluconate, yak strong bone powder, calcium and strange, the effect is good, and the effect is fast!

1. Milk 2. Kelp and shrimp skin.

3. Soy products.

4. Animal bones (better ones are pork bones and fish).

5. Vegetables (bok choy, rape, fennel, coriander, celery.

6. Calcium supplements (common health products on the market).

Eat more calcium-rich foods, and if the deficiency is severe, just take calcium tablets. Also, remember to spend plenty of time in the sun.

1.The most direct is calcium supplementation: if you choose a calcium agent, you should pay attention to choosing a good calcium source, high content, and easy to absorb, such as calcium, etc., absorption is an important problem.

2.It is a food supplement: there are many calcium-rich foods, such as shrimp skin, hairy crab, green vegetables, milk, soybeans, tender tofu, green beans, fried pumpkin seeds, pork floss, etc. are very calcium-rich foods, especially milk, which contains a lot of calcium.

In addition, it should be noted that children need to supplement calcium every day, and people need calcium supplementation at different stages of their lives, rather than supplementing it after a week or two. This needs to be reminded.

Suggestion: Buy a few packs of Bone Dragon Strong Bone Eating to eat can effectively improve night sweats. Partial eclipse. It plays an appetizing role in maintaining the baby. Calcium supplementation. Eat bone broth. Blood-replenishing pork liver soup or animal offal.

Hope it helps.

Adult or child? If you are an adult, take some calcium tablets!! If you are a child, take some calcium tablets for children! Spend more time in the sun!!

Di Qiao, this calcium supplement is okay.

Calcium deficiency to eat small Diqiao, with vitamin D.