Which foods can be supplemented with calcium and which foods can be supplemented with calcium

Like fish, meat, eggs, milk, etc. are foods with high calcium content, you can eat more appropriately, it is best to supplement calcium caseinate, and pay attention to more sun, participate in more physical exercise, can better promote the absorption of calcium.

There are many such as milk, soybeans, shrimp skin, soy products.

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.

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

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.

Bones, pig cries, and calcium supplements are the best.

That's what my mother used to make up for me, but I can't eat it every day.

In fact, it is more convenient to use calcium tablets.

Eggs, milk, and beans can be eaten appropriately and exposed to the sun.

Eat more seafood, crispy bones and meat, and it's good to have time to stew bone broth and drink.

There are many types of foods that supplement calcium, mainly to supplement foods high in calcium, mainly including milk, beans, seafood, nuts, and some vegetables and fruits.

1. Milk: For example, fresh pure milk, yogurt, etc. are more suitable, and fresh milk and yogurt can be selected to drink together. It can not only supplement rich calcium, but also replenish live bacteria to regulate the absorption function of the intestines, so as not to cause intestinal flatulence after eating.

A daily intake of 200-300ml of milk is usually appropriate. If for some special stage of the population, such as women in pregnancy, lactation, milk intake can be increased;

2. Beans: such as soybeans, black beans, or soy products, etc., contain more calcium, and can be eaten regularly to supplement calcium in daily life;

3. Seafood: For example, fish, you can also eat some shrimp skin to supplement calcium. However, it contains more salt, so do not overeat;

4. Nuts: calcium is also present, such as melon seeds, peanuts, and walnuts;

5. Vegetables: such as kelp, seaweed, celery, and oily lettuce, they will also contain calcium;

6. Fruits: Some of them also contain calcium, such as apples, black dates, hawthorn, raisins, loquats, etc.

While supplementing calcium, we should pay attention to the supplement of vitamin D, which can be synthesized by the human body. Half an hour of sun exposure outdoors when there is sun can promote the synthesis of vitamin D. Vitamin D has the function of increasing the intestinal absorption of calcium, if the content of vitamin D is low, the absorption capacity after calcium supplementation is usually poor, so it is necessary to pay attention to the level of vitamin D in the body while supplementing calcium.

In addition, it is necessary to pay attention to appropriate calcium supplementation, not too much calcium. When taking some calcium tablets, you should pay attention to the level of calcium ions in the blood and the condition of urinary stones. If urinary stones are present, special calcium supplementation is not recommended.

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.

Milk and its products.

High content, easy to absorb, easy to eat).

While milk, as well as dairy products such as yogurt and cheese, are not the foods with the highest calcium content, they are definitely the best for calcium**. 100 ml of milk contains about 120 mg of calcium, which is very easily absorbed by the body (the absorption rate is about 32%, which is quite high). At the same time, milk contains phosphorus and magnesium, both of which also aid in calcium absorption.

Children can drink whole milk after the age of one, and children at risk of obesity can choose low-fat or skim milk after the age of two. Every child should be encouraged to drink more milk and maintain this habit throughout their lives. Childhood and adolescence are critical times for bone growth, and building strong bones early in life can reduce the risk of osteoporosis in old age.

If you have lactose intolerance (diarrhea and bloating after drinking milk), you can drink milk in small amounts and many times, or you can choose to eat more yogurt and cheese, both of which are almost decomposed in the fermentation process, and the body does not need to digest lactose, so it is especially suitable for lactose intolerant people.

Green vegetables. Low-oxalic green vegetables such as broccoli, kale, and bok choy are also good calcium**.

Vegetables contain oxalic acid to some extent, because oxalic acid can be combined with calcium, hindering the absorption of calcium in the human body, so the absorption rate of calcium in vegetables is generally lower than that of milk, especially vegetables with high oxalic acid. For example, spinach is rich in oxalic acid, in which the absorption rate of calcium is only about 1 6 of milk.

However, vegetables such as broccoli, kale, and bok choy are more offbeat. They are low in oxalic acid, and the bioavailability of calcium even exceeds that of cow's milk, such as broccoli, which has a calcium absorption rate of up to 61%. So although these vegetables are not very high in calcium on their own (40 mg of calcium in 100 grams of boiled broccoli), they are still good calcium supplements overall.

It is worth noting that for vegetarians or people who have to avoid drinking milk or dairy products due to cow's milk protein allergy, it is difficult to achieve the required amount of calcium by eating only green vegetables, and it is also necessary to combine other ** to obtain sufficient calcium, such as soy products and calcium-fortified foods.

Soybean. Soy products are also good calcium-supplementing foods, such as dried tofu, tofu skin, and northern tofu (which looks older and more yellow than southern tofu), but note that soy milk that is not fortified with calcium is not included. According to the Chinese Food Facts Table, 100ml of unfortified soy milk contains only 5 mg of calcium (milk contains 120 mg + of calcium).

This is actually not difficult to understand, although the calcium content of soybeans is not low, but even if you make a large pot of soy milk, you can't use many grams of soybeans.

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.

Milk, soy products, or bone broth.

Calcium supplementation food rankings, find what you want.

Fish, bone broth, soy products, meat.

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

Pork ribs, pork chops, spinach, tofu.