How to absorb calcium and how to promote calcium absorption

Experts point out that calcium supplementation alone is likely to backfire. Professor Yang of Guangdong Provincial People's Hospital pointed out that calcium supplementation alone not only cannot achieve the purpose of preventing osteoporosis and protecting bones, but will lead to an increase in fracture rates. Therefore, it is important to note that the following points are helpful for calcium absorption.

1.Dark green vegetables should be eaten frequently, and colored fruits are indispensable.

2.Cook vegetables with rice vinegar. Rice vinegar can chemically react with calcium in food to produce calcium acetate, which is soluble in water and easily absorbed by humans.

3.Get plenty of sun. The sun can help produce vitamin D and promote the absorption of calcium in the small intestine. As long as your hands and face are exposed to sunlight for about 20 minutes a day, you can produce enough vitamin D.

4.Exercise more. Exercise can effectively increase bone density and increase bone health.

5.Take estrogen, calcitonin, adrenocorticotropic hormones, etc. These hormones have a significant effect on the absorption of calcium in the intestines.

6.Eat more fish, there are very few foods that naturally contain a lot of vitamin D3. The most abundant of them are marine fish such as herring and sardines. Cod liver oil is rich in vitamin D3, but for people with degraded liver and kidney function, cod liver oil can increase the burden on the liver and kidneys.

The absorption of the elderly itself has weakened, and most of the calcium tablets are composed of calcium carbonate, which is not easily absorbed by the body. I suggest that the elderly should take synthetic calcium products based on amino acids, which are easily absorbed by the body. In addition, calcium supplementation should be accompanied by vitamin D2 and more sun exposure to facilitate calcium absorption.

Children who eat calcium should go out in the sun more.

Kelp and shrimp skin are high-calcium seafood, and eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis.

Soybeans are high-protein foods and are also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium.

More than 80% of animal bones are made of calcium, but it is insoluble in water and difficult to absorb, so it can be crushed in advance when making into food, and then simmered with vinegar. Remove the oil slick and add some greens to make a delicious soup.

Fish bones can also be used for calcium, but care should be taken to choose the right method. Dry fried fish and stewed crispy fish can make the fish bones crispy and soft, which is more convenient for calcium absorption, and can be eaten directly.

Spending more time in the sun will also help the absorption of calcium, so you must go outdoors and not through the glass, because ultraviolet rays cannot penetrate the glass, and it is not good to wear too thick.

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.