When it comes to calcium supplementation, most people will first think of milk.
What many people don't know is that in addition to milk, there are many foods with high calcium content, and when they are combined together, the calcium supplement effect of the dish is comparable to milk.
On the ability to supplement calcium, there are 4 types of foods that are also super powerful, namely soybeans and their products, green leafy vegetables, nuts, and aquatic products [1].
Some of these foods have a usable calcium content that is higher than that of milk (milk calcium content is about 104 mg/100 g).
Although these foods are high in calcium, the overall absorption rate is not as high as that of milk.
For example, the absorption rate of calcium in tofu is only about 15%[2], while the calcium absorption rate of milk is more than twice that of tofu, about 31%[3].
Some leafy greens are rich in oxalic acid, which can hinder calcium absorption, such as leeks, where the calcium content is very similar to that of milk, and the available calcium is only 34 mg/100 g [2].
Therefore, if you want to have a good effect of calcium supplementation, you must spend some careful thinking and scientific collocation with cooking.
1. Pair with foods containing vitamin K
Vitamin K1 can be converted to vitamin K2 under the action of the intestinal flora. Studies have shown that vitamin K2 promotes osteoblasts and inhibits osteoclasts, thereby promoting bone calcification and aiding calcium absorption[2].
Foods rich in vitamin K include legumes, leafy greens, animal livers and fish.
Tip: Due to the high oxalic acid of spinach, amaranth, hollow cabbage, etc., calcium absorption will be affected, so it is necessary to blanch it with boiling water for 1 minute to remove most of the oxalic acid.
2. Pair with foods containing vitamin D
Vitamin D not only promotes calcium absorption, but also reduces the excretion of calcium through the body [2].
Natural foods contain less vitamin D and are mainly concentrated in fatty fish (such as rainbow trout, salmon, etc.), animal liver, egg yolks, cream, and sun-dried fungus and shiitake mushrooms.
In addition to supplementing vitamin D, it is best to go outdoors to bask in the sun, because ultraviolet rays can promote vitamin D synthesis. Appropriate intake of vitamin D supplements may also be considered under the guidance of a doctor.
3. Pair with foods containing magnesium
Magnesium is involved in the regulation of bone mineral metabolism, magnesium deficiency can alter calcium metabolism and calcineurins, and magnesium supplementation improves bone mineral density[2].
Green leafy vegetables are most abundant in magnesium, followed by whole grains and nuts, such as cashews, hazelnuts, watermelon seeds, black sesame seeds, buckwheat, oats, kidney beans, lentils, shredded tofu, black rice, mushrooms, amaranth (green), fungus, spinach, celery.
4. Protein-rich foods
Appropriate amounts of proteins and amino acids such as lysine and tryptophan can bind to calcium ions to form soluble substances that enhance calcium absorption[2]. However, if you eat too much protein, you will not have this effect.
Meat, poultry, eggs and soy beans are a good source of high-quality protein. The recommended intake of livestock and poultry meat, aquatic products, eggs, milk, and soybeans is 40 to 75 grams, 40 to 75 grams, 40 to 50 grams, 300 grams, and 25 to 35 grams per day, respectively[4].
In addition to these, here are 3 tips that can also improve calcium utilization.
1. When making rice, soak the rice with water for a while, which can make the phytase in the rice active and destroy the phytic acid that affects calcium absorption [2].
2. The flour is fermented to make fermented pasta such as steamed bread and bread, and the fermentation process can also destroy phytic acid and reduce the impact on calcium absorption [2].
3. Vegetables, coarse grains, potatoes do not eat too much, recommended vegetables 300 ~ 500 g / day, whole grains and miscellaneous beans 50 ~ 150 g / day, potatoes 50 ~ 100 g / day, because a glycolic acid residue in dietary fiber will interfere with calcium absorption.
Which of these calcium supplements have you eaten? Let us know in the comments section.
Special Author: Gu Chuanling | Registered Dietitian
Review expert: Zuo Xiaoxia | Director of the Nutrition Department of the Eighth Medical Center of the PLA General Hospital
bibliography
Yang Yuexin. Chinese Food Ingredient List, 6th Edition, Volume 1[M].Peking University Medical Press, 2018
[2] Yang Yuexin,Ge Keyou. Chinese Nutrition Science Encyclopedia 2nd Edition (Volume 1)[M].People's Medical Publishing House, 2019.109/116/184/199
Chinese Medical Association. Calcium Absorption of Milk and Calcium Salts in the Gastrointestinal Tract[J]. Chinese Journal of Clinical Nutrition.
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents (2016)[M].Beijing,People's Medical Publishing House.2018.
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