First, these 4 types of people are more prone to calcium deficiency than others
1. Seniors over 65 years old
As we age, our absorption function declines and calcium is lost from the body.
A calcium deficiency in the elderly increases the risk of osteoporosis!
Statistics show that the incidence of osteoporosis in the elderly over 60 years old in my country is close to 40% due to calcium deficiency. After osteoporosis, the elderly may have low back. Pain, hunchback, curvature of the spine, bloating, constipation, etc.
2. Postmenopausal Lady
Ladies post menopause, because estrogen levels plummet, then this It is easy to be deficient in calcium. Therefore, relatively speaking, men gradually appear calcium deficiency with increasing age, while women after menopause often experience a cliff-like calcium deficiency with increasing age.
3, Junior
Juveniles aged 7-18, because of the rapid development stage, the bones grow rapidly , this time is also prone to calcium deficiency.
4. Pregnant and lactating girls
Whether pregnant or lactating women are prone to calcium deficiency . The reason is relatively simple. You think that the expectant mother or mother is responsible for the calcium amount of two people, so relatively speaking, this actual girl is prone to calcium deficiency.
Calcium supplementation is of course the preferred food, so which foods are good ingredients for calcium supplementation?
Is it the bone broth that everyone imagines? Of course not. Bone soup can’t replenish much calcium. During the process of boiling bone soup, very little calcium dissolves in the soup, almost the same as the calcium in boiled water. Therefore, drinking bone soup can’t replenish calcium at all.
2. Foods rich in calcium
1, milk
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Milk contains high calcium and vitamin D, which is good for calcium absorption, so milk is a good choice for calcium supplementation.
Some people do not like to drink milk, or feel uncomfortable after drinking milk, so in fact, yogurt and milk powder can also supplement calcium, which is also an option.
2. Beans
Some people say, I just can’t drink milk and don’t want to drink it Milk. So beans or soy products such as tofu, dried bean curd, yuba, tofu skin, etc. are actually calcium-rich ingredients, and you can choose.
So with the same weight of soy milk and milk, which one is better in terms of calcium supplementation?
That should be milk. Relatively speaking, if you drink a glass of milk and soy milk, milk can supplement 10 parts of calcium, and soy milk can only supplement 1 part of calcium.
Of course, we are only talking about pure calcium content here.
The soy products and dairy products themselves cannot replace each other, so the “Dietary Guidelines for Chinese Residents” recommends that we can drink 300g of milk every day, and we need to eat soy foods regularly.
3, dishes
Some people must not know that vegetables can also supplement calcium, yes, vegetables can also supplement calcium.
Many people think that vegetables are not the main ingredients to prevent the three highs and protect the cardiovascular and cerebrovascular? Some vegetables, such as cabbage, rape, etc., also include some dried vegetables: dried kelp, dried fungus, seaweed, etc. It is also a calcium-rich vegetable, which everyone needs to understand.
4. Nuts
Some people say that nut oil is big, this oil is unsaturated fat , moderate intake will not increase blood lipids, and even help blood lipid metabolism.
Nuts are also a good source of calcium. A handful a day is good for cardiovascular health and calcium supplementation.
5. Seafood
All kinds of marine fish, or dried shrimps, seaweed, clams, oysters, etc. are also rich in calcium. Especially fish, not only calcium, but also rich in omega 3 fatty acids.
6. Others
In addition to the above 4 ingredients that can supplement calcium, the daily diet also Note
1. Low salt and low oil2. High-quality protein needs to be supplemented.3. Stay away from tobacco and alcohol, weak tea or plain water.
III. Common questions about calcium supplementation
1. Simple supplementation Calcium No sun exposure, or no vitamin D supplementation
Eat the incoming calcium, it must be absorbed in the intestinal tract. The intestinal absorption capacity is limited, and most of the calcium will eventually be absorbed with After the stool is excreted, vitamin D binds to the receptors and opens some calcium channels in the intestines, which can absorb more calcium. Simply put, vitamin D is a key that opens the door for the body to absorb calcium.
Sun exposure is a good way to supplement vitamin D, so we often hear about sun exposure to supplement calcium. In fact, sun exposure is to supplement vitamin D, which is conducive to calcium absorption, rather than directly supplementing calcium.
Common foods rich in vitamin D include: sea fish, cheese, egg yolks, etc. If you eat less of these foods, you still need to get more sun, and remember that sun exposure must be You can’t get more vitamin D from the sun through clothes, such as bare arms and legs.
If the sun is not enough, then you need to supplement vitamin D directly.
2. The elderly do not absorb calcium well
This is true However, it cannot be said that the elderly do not need calcium supplementation due to poor absorption. Instead, it should be supplemented.
Small holes will turn into big holes if they are not filled.
3. Is calcium supplementation before bedtime good for absorption?
There is currently no evidence for this , Some people eat calcium before going to bed, but also affect sleep. It is currently recommended to take calcium supplements with or after meals. Because some people take calcium tablets, it will affect their appetite, so it is recommended to take them with or after meals.
4. What should I do for constipation with calcium supplementation?
Some people suffer from constipation after calcium supplementation, which is also a common phenomenon. It is recommended to drink more water, exercise more, and eat more crude fiber food, which will help improve constipation.
In short, the above four groups of people should pay more attention to whether they are calcium deficient, add the above five ingredients to their daily diet, and take calcium tablets under the guidance of a doctor when necessary, and do not Forget calcium’s golden partner, vitamin D.