How does calcium affect the human body?
You should know that mineral elements in the human body account for about 5% of the body weight, of which calcium accounts for about 2% of the body weight. The development of teeth plays an important role.
Calcium is an integral part of human bones and teeth. The most obvious harm of calcium deficiency is stunted growth in children and osteoporosis in the elderly.
In addition, calcium is also an important element in our blood, and calcium deficiency can also cause weakness, immune dysfunction, etc. Therefore, once the human body is found to be lacking calcium , must be replenished in time to avoid greater harm.
In addition to milk, this food is also a great source of calcium
When it comes to calcium supplements, most people think of dairy products.
Dairy products, especially milk, are absolute first-class calcium supplement masters. The calcium content of every 100ml of milk is about 104mg, and the vitamin D it contains is also a calcium supplement. Master, to promote the body to better absorb calcium.
In addition to dairy products, vegetables are also rich in calcium. Vegetables are not only rich in vitamins, low in calories and satisfying In addition, the calcium content of most vegetables is even higher than that of milk.
1. Spinach
Spinach is rich in calcium, containing 66 mg of calcium per 100g of spinach, which is higher than ordinary vegetables.
In addition, spinach has a high vitamin A content. Its eating method is also very simple, you can eat it with tofu, you can blanch it in water to remove the oxalic acid before eating.
2. Celery
Under the same quality conditions, the calcium content of celery is comparable to that of milk, and celery is also rich in other trace elements such as iron, which can effectively prevent diseases such as high blood pressure.
3. Broccoli
Among vegetables, broccoli is also rich in calcium. This cancer-fighting food can provide raw materials for bone building. Adding broccoli to children’s food can promote children’s development. .
4. Edamame
Beans and soy products are foods that are rich in calcium, and edamame is one of them.
Edamame contains 135 mg of calcium per 100 grams, and it has the highest dietary fiber content of any vegetable. And edamame does not require complicated cooking, and can be eaten as a snack or appetizer after being cooked.
5. Shepherd’s Purse
Shepherd’s purse contains 4 times more calcium than milk, per 100 grams of shepherd’s purse, contains 420 mg of calcium, it is a well-deserved “calcium supplement king” among vegetables. It is also rich in carotene and vitamin A, and the cooking method is also very simple, which can be paired with meat.
There are many vegetables with high calcium content, such as black fungus, kale, small rape and so on.
In addition to special calcium supplements, you can also choose dairy products, meat and vegetables to supplement the calcium content in the body. And food is also rich in other trace elements, nutrients, etc., which can better meet the needs of the human body.
Excessive calcium supplementation is not a good thing either
Many parents worry that their children will not grow taller in the future, so they frantically feed their children various calcium-containing foods, and in addition, they will give their children calcium supplements.
In fact, this practice is completely unnecessary and may lead to excessive calcium levels in the child’s body, which in turn increases the burden on the child’s stomach, and in severe cases may even lead to loss of appetite, and premature closure of the skeletal line, resulting in height restrictions.
At the same time, if the blood calcium concentration is too high, calcium will be deposited in the internal organs or tissues.
If it deposits around the cornea, it will affect vision; if it deposits on the heart valve, it will affect heart function; if it deposits on the blood vessel wall, it will aggravate vascular hardening strong>.
Excessive calcium supplementation in very young children can also promote premature calcification of cartilage and premature closure of the bregma, resulting in microcephaly >, it will restrict the development of the baby’s brain.
In the entire element content of the human body, the proportion of calcium is not very large.
But calcium is also one of the essential elements for the human body to maintain health. Keeping the calcium content in the human body within the normal range is one of the essential conditions for maintaining good health.
Therefore, for children, if they want to supplement calcium, it is recommended to get it from food. Even if it is excessive, calcium will be eliminated and will not be deposited.
How to eat it?
According to the recommendations of the “Dietary Guidelines for Chinese Residents”, in order to effectively supplement calcium, a milk (a small cup of sugar-free yogurt), plus a pound of dark green vegetables, can obtain approximately 1050mg of calcium can easily meet your daily needs.
