How much does calcium do to the human body?
It should be known that the mineral elements in the human body account for about 5% of the human body weight, of which the content of calcium accounts for about 2% of the body weight, which plays an important role in the development of human bones and teeth.
Calcium is a component of human bones and teeth, and the most obvious harm of calcium deficiency is that it will lead to stunted growth in children and osteoporosis in the elderly.
In addition, calcium is also an important element in our blood, calcium deficiency will also cause fatigue, immune dysfunction and other situations, so once the human body is found to be deficient in calcium, it must be supplemented in time to avoid causing greater harm.
In addition to milk, this food is also a big calcium supplement
When it comes to calcium supplementation, most people think of dairy products.
Dairy products, especially milk, are absolutely first-class calcium supplement masters, per 100ml of milk contains about 104mg of calcium, the vitamin D contained is also a master of calcium supplementation, promoting the body to better absorb calcium.
In addition to dairy products, vegetables are also rich in calcium substances, vegetables are not only rich in vitamins, low calories and satiety, most vegetables even higher in calcium than milk.
1. Spinach
Spinach is rich in calcium, with 66mg of calcium per 100g of spinach, which is higher than that of general vegetables.
In addition, spinach also has a high vitamin A content. The way to eat it is also very simple, it can be eaten with tofu, and oxalic acid can be removed by blanching water before eating.
2. Celery
Under the same quality conditions, celery has a calcium content comparable to milk, and celery is also rich in iron and other trace elements, which can effectively prevent diseases such as hypertension.
3. Broccoli
Among the types of vegetables, broccoli is also rich in calcium content, this anti-cancer food can provide raw materials for bone construction, and adding broccoli to children's food can promote children's development.
4. Edamame
Beans and soy products are a kind of food with more calcium content, and edamame is one of them.
Every 100 grams of tender edamame contains 135 mg of calcium, and it has the highest content of dietary fiber in vegetables. And edamame does not require complicated cooking, and can be eaten as a snack or appetizer after cooking.
5. Cabbage
The calcium content of cabbage is 4 times that of milk, and every 100 grams of cabbage, containing 420 mg of calcium, is the well-deserved "calcium king" in 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 also many vegetables with high calcium content, such as black fungus, kale, small rapeseed and so on.
In addition to the special calcium tablets for calcium supplementation, dairy products, meat and vegetables can also be selected to supplement the calcium content in the body. And food is also rich in other trace elements, nutrients, etc., can better meet the needs of the human body.
Excessive calcium supplementation is not a good thing
Many parents are worried that their children will not grow tall in the future, so they will frantically give their children a variety of calcium-containing foods, in addition to giving their children calcium.
In fact, this practice is completely unnecessary, which may lead to excessive calcium content in the child's body, which will then increase the child's gastrointestinal burden, and even have loss of appetite in severe cases, as well as early closure of the bone scale 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 deposited around the cornea, it will affect vision; if it is deposited on the heart valve, it will affect heart function; if it is deposited on the blood vessel wall, it will aggravate the hardening of the arteries.
If the excessive calcium supplementation of too small children will also promote premature calcification of cartilage, and the anterior fontanelle will be closed prematurely, forming microcephaly, which will restrict the brain development of the baby.
In the entire element content of the human body, calcium accounts for a small proportion.
However, calcium is also one of the indispensable elements for the human body to maintain health, and maintaining the content of calcium in the human body within the normal numerical range is one of the indispensable conditions for maintaining good health.
Therefore, for children, if you want to supplement calcium, it is still recommended to obtain it from food, even if it is excessive, calcium will not be deposited with the elimination of accidents.
So how to eat it?
According to the recommended 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 get about 1050mg of calcium, easily up to the daily needs.