Small studies of life
Are the high-calcium foods you buy really high-calcium?
In recent years, more and more foods that claim to be high in calcium have emerged. Everyone may have purchased several models more or less in order to supplement calcium.
For example, high-calcium milk, high-calcium gummies, high-calcium protein powder, high-calcium fried yellow croaker, high-calcium walnut cake, high-calcium shrimp slices...
Image source: e-commerce website
When buying goods, listen to the anchors, salesmen, billboards with goods to exaggerate, but we have never confirmed -
Is this really a "high calcium" food?
1 Trick to argue out
High calcium foods
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The nutritional claims on product labels are very strict.
If you want to say that you are "high in calcium" or "rich in calcium", then the calcium content must be in line with:
Do not understand the NRV% on the Nutrition Facts List ?
In fact, NRV% means that we eat this thing, and the amount of nutrients we consume reaches the daily reference intake.
The reference intake of calcium is 800 mg, so when the calcium content of a solid food reaches 240 mg / 100 g, its NRV% reaches 30%, which is a high calcium food.
For example, the following small dried fish, turned to the nutritional cost table - calcium content of 758 mg / 100 grams, NRV% reached 95%, more than 30%, is indeed a high calcium product.
If a product that claims to be high in calcium does not meet the standard or does not have a calcium content at all, how long is the heart eye.
We do it every day
How much calcium do I need?
From 2010 to 2012, 96.6% of residents in China had calcium intake below the average requirement.
And previous national surveys have shown that the calcium intake of Chinese residents has been at a low level, and the overall trend has shown a downward trend, from 694.5 mg in 1982 to 366 mg in 2010-2012.
In fact, many friends do not know how much calcium we need to consume every day.
According to the "Reference Intake of Dietary Nutrients for Chinese Residents 2013" compiled by the Chinese Nutrition Society:
The recommended intake of calcium for adults is 800 mg per day
Adults over 50 years of age are 1000 mg
There are comparative differences in calcium intake for minors:
Children 1 to 3 years of age 600 mg/day
4 to 6 years 800 mg/day
7 to 10 years of age 1000 mg/day
1200 mg/day for 11 to 13 years
14 to 17 years 1000 mg/day
Are you all about to check that your daily calcium intake is sufficient?
In fact, reasonable planning of food every day, such as eating enough soy products, milk, dark vegetables, etc., calcium intake is basically up to standard, but if it is difficult to do, it is also possible to buy calcium tablets or "high calcium food" to supplement homework.
However, when purchasing, you can polish your eyes according to the discrimination method mentioned above.
"Life Study" section - Issue 7