Shrimp skin, fungus, tofu, milk, seaweed..... The top ten calcium supplements on the Internet, is it really the best choice for calcium supplementation? First of all, tell everyone, don't listen to partial belief! Eating the wrong food not only can not effectively supplement calcium, but also may make you gain weight, bringing hidden risks to your health. The following is a brief analysis of the top ten calcium supplements spread on the Internet one by one
1. Shrimp skin: contains a lot of salt
Each 100 grams of shrimp skin contains 991 mg of calcium, 5058 mg of sodium (salt), in addition to the larger nitrite. Moreover, although shrimp skin contains a lot of calcium, these calcium belong to complex calcium, the absorption rate of the human body is extremely low, and daily cooking is not a large number of food ingredients, so eating shrimp skin can not effectively supplement calcium for the human body.
Type calcium 2, tahini: high fat content
Sesame seeds are calcium-rich foods, and the sesame paste made from them is not low in calcium. However, sesame seeds contain a lot of oxalic acid, phytic acid and other ingredients that will hinder calcium absorption, so the absorption rate of calcium in sesame paste in the human body is actually relatively low, and the calcium supplement effect is not ideal. In addition, tahini is a high-fat food, which can lead to obesity.
3. Vegetables: need to be blanched
Vegetables are an important food carrier of calcium, especially green leafy vegetables are richer in calcium, although vegetables also contain oxalic acid, phytic acid and other components, but in the process of blanching and heating vegetables, most of them have been destroyed. Therefore, eating vegetables to supplement calcium is still more reliable, the "Dietary Guidelines for Chinese Residents (2016)" recommends that adults eat about 500 grams of vegetables per day, half of which should be green leafy vegetables.
4. Fungus: The content is not high after soaking
The calcium content of dried fungus is indeed relatively high, but the calcium content of foamed fungus is relatively low. In addition, fungus is often an ingredient in a dish, no matter how often people eat fungus or the amount of consumption is not high. Therefore, it is really difficult to rely on fungus to supplement enough calcium.
5. Tofu: calcium supplementation is more reliable
Tofu is mostly made of soybeans, every 100 grams of tofu ingredients, can promote the body's absorption of calcium, eat some tofu every day, for calcium supplementation has a certain effect.
6. Milk: calcium supplementation is cost-effective
It contains 104 mg of calcium per 100 grams of milk. Although there is no advantage in quantity, because milk not only contains high-quality protein, it can promote the absorption of calcium by the human body, and the calcium in milk itself is calcium lactate that is more conducive to human body absorption, so it can increase the utilization rate of calcium by the human body.
7. Black beans: calcium supplementation can not be less
The same is dry beans, the calcium content of black beans is higher than that of soybeans, and black beans also contain anthocyanins, soy isoflavones and other active substances, eating black beans is very beneficial to calcium supplementation. The Dietary Guidelines for Chinese Residents (2016) recommends that adults eat 25 grams of soybeans and their products per day.
8. Cheese: high fat content
Cheese is a concentrated product of milk, its calcium content is needless to say, but at the same time the fat content in cheese is not low, so rely on eating cheese to supplement calcium, but also need to prevent fat intake from exceeding the standard, it is better to drink milk to supplement calcium. In addition, many cheeses sold on the market have added salt, so beware of excessive salt intake.
9. Seaweed: high sodium ion content
The calcium content of seaweed is also relatively high, but considering the daily consumption of seaweed, it is still relatively difficult to achieve the effect of calcium supplementation. In addition, the sodium content of seaweed is not low, which should be noted.
10. Big bone broth: difficult to supplement calcium
Big bones have super high calcium content, but in the process of soup, only a very small amount of calcium can be melted into the soup, so drinking large bone broth to supplement calcium is not good, and the fat content in the soup is higher.