How many years have calcium supplements lied to you? Bone soup and shrimp skin are all nonsense! These are the real calcium supplements

My family urged me to drink more bone broth during pregnancy, which is helpful for fetal development

When I was a child Family members also drink bone soup, saying that they can grow taller

Drink more bone soup when you get older, which can prevent osteoporosis< /span>

For a long time, this bone soup seems to occupy the C position on the dining table, and it is even endowed with various magical functions by the family members. It can be said that the soup and water that I once drank have turned into fat that cannot be shaken off.

From the beginning to the end, some people have doubts, can bone broth really supplement calcium? Do the shrimp skins you usually eat really work? Regarding the way of calcium supplementation, let’s take a look together today.

01

First understand everyone’s calcium needs

< p data-track="8">According to the “Reference Intakes of Dietary Nutrients for Chinese Residents”, each person has different calcium requirements in each period:

  • Infants per day——300mg
  • Children after 7 years old——800mg per day< /li>
  • Adults per day – 800mg
  • Elderly per day – 1000mg
  • Pregnant women every day – 1200mg

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However, according to the monitoring of nutrition and health status of Chinese residents in 2012, it shows that the daily calcium intake of Chinese per capita is only about 400mg. This is the case for a long time. With age, the loss of bone calcium will be more, and the accumulation of bone calcium in the early stage is particularly important, so for most people, calcium supplementation is more needed.

02

How many years have calcium supplements lied to you? Bone soup and shrimp skin are all nonsense! The real calcium supplements are these

Do you often drink bone soup and eat shrimp skin at home? Many people will choose this method, and even insist that this is the result of effective calcium supplementation, but it is not as good as imagined.

The calcium content in bone broth is very small, and it is free calcium that is difficult to be digested and absorbed by the human body. The most important thing is the calcium in bone broth The fat content is far higher than the calcium content. If you often drink bone soup to supplement calcium, what you supplement is not calcium but fat.

Shrimp skin tastes good, and the calcium content is very high, which can be said to be 9 times the calcium content of milk, but shrimp skin is nourishing Calcium is not better than milk.

On the one hand, the calcium in shrimp skin is difficult to be absorbed by the human body In the form of digestion and absorption, dried shrimp skin is a condiment with a relatively high salt content, and it is impossible to consume a large amount of it for calcium supplementation. Calcium supplementation can’t just be based on the calcium content of the food, you have to see whether it can be fully absorbed after entering the body, otherwise, no matter how high the calcium content is, it is not the master of calcium supplementation we want, so don’t be fooled anymore.

03

So, which foods are the real masters of calcium supplementation?

tahini

Tahini contains more calcium than milk. On average, 100 grams of sesame paste contains 1057 mg of calcium. In addition, sesame paste is rich in protein, amino acids, and various vitamins and minerals, which has high health value.

Soy products

< p data-track="26">Although soy products are not as good as other foods, the brine tofu, dried tofu, and shredded tofu are also good sources of calcium and magnesium, and black beans are even more It is one of the best, with an average of 100 grams, the calcium content of black beans is 224 mg, which is higher than that of soybeans, and black beans contain 8 kinds of essential amino acids needed by the human body, which is a top grade for daily health care.

Seafood

Sea cucumbers and seaweeds have already been served on the table, and many families prefer to eat fish Sea cucumber is a typical high-protein, low-fat, low-cholesterol food. The average calcium content of 100 grams of sea cucumber is 285 mg, and the average calcium content of 100 grams of kelp is 241 mg. The kelp also contains high-quality protein and unsaturated fatty acids.

04

What are the correct methods of calcium supplementation?

Choose reliable food and eat more

Appropriately add soy products, milk and green leafy vegetables to the diet, and pay attention to cooking methods, especially green leafy vegetables , Be sure to blanch to avoid oxalic acid and phytic acid from affecting calcium absorption in the body.

Appropriate For outdoor activities, supplement vitamin D Help the skin synthesize vitamin D. At the same time, pay attention to the time and intensity of heat exposure to avoid sunburn. If you do not have enough sunlight or are extremely afraid of ultraviolet rays, you can also choose to take vitamin D supplements. It is recommended not to exceed 400 units per day.

Choose calcium tablets

This is a method for people with special needs. People who need calcium supplementation quickly, such as the elderly or pregnant women, whose daily diet cannot meet their own needs at all. Therefore, you can choose small doses of calcium tablets, under the guidance of a doctor.

Bone soup is unreliable for calcium supplementation, and eating shrimp skin for calcium supplementation is also unscientific. Even supermarkets sell high Calcium supplementation with calcium milk is not necessarily feasible, please supplement calcium scientifically and correctly!

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