Calcium supplementation not only protects bones but also prevents osteoporosis
It also helps to regulate the nervous system and lower blood pressure
A lot of foods in your daily life that you don't expect
It also has the effect of calcium supplementation
The small circle will take you to learn more about it!
Choi Sugi
School of Public Health, Capital Medical University
associate professor
Highlight the point
01
A master of calcium supplementation at the table
Vegetables
01
萝卜缨子
An ingredient that is often overlooked, but its nutritional value is not inferior to that of radish. Radish tassel contains 238 mg of calcium per 100 grams, which is a good source of calcium.
2
Abura-na
Rapeseed is very common in daily life, it has a crisp and refreshing taste, and it also has a high calcium content, with 148 mg of calcium per 100 grams of rape.
3
Chinese kale
Kale is rich in calcium, which is a good helper for bone health, and contains 121 mg of calcium per 100 grams.
raise
show
Dark vegetables are not only high in calcium, but also rich in vitamin K, which promotes the conversion of blood calcium into bone calcium, and magnesium, a mineral that promotes bone cell production, which can effectively reduce the loss of potassium in urinary calcium, thereby contributing to bone health.
Ensuring a daily intake of about 250 grams of green vegetables can meet 1/3 of the calcium requirement of adults throughout the day.
Note: Due to the oxalic acid, phytic acid and other components in vegetables can affect the absorption of calcium. Therefore, it is necessary to blanch it in water before cooking, which can effectively reduce oxalic acid, phytic acid and other components that hinder calcium absorption. At the same time, adding a little vinegar when cooking, or eating with high-protein foods, can convert the bound form of calcium into soluble calcium, increasing the absorption rate of calcium.
Soy products
01
Dried tofu
Each 100 grams of dried tofu contains about 447~1019 mg of calcium, which is equivalent to the calcium content of about 5~10 cups of milk.
2
Tofu skin
Dried tofu contains about 239 mg of calcium per 100 grams.
raise
show
In addition to the calcium of soy products from the soybeans themselves, more of them are calcium-containing coagulants. At the same time, the soy isoflavones contained in soy products can reduce calcium loss. Soy products are rich in protein and minerals, and their fats are mainly unsaturated fatty acids, which are more beneficial to people with high blood pressure, high blood lipids, high blood sugar and obesity.
Note: Soy products are rich in protein, and eating too much at one time can easily cause indigestion, bloating, acid reflux and other uncomfortable symptoms. It is recommended to consume 50 grams of soybeans per day, which is equivalent to about 110 grams of dried tofu.
Dairy products
01
cheese
Cheese is fermented and concentrated milk, which is high in calcium, with 799 mg of calcium in 100 grams of cheese. 1.6 grams of cheese is equivalent to the calcium content of 100 ml of milk.
2
Plain yogurt
Pure yogurt is a dairy product obtained by fermentation of raw milk, which is similar to the nutritional composition of cow's milk, which is easier to digest and absorb. 100 grams of yogurt contains 128 mg of calcium, and 100 grams of yogurt is equivalent to the calcium content of 100 ml of milk.
raise
show
Dairy products are a great food for calcium. They have a high calcium utilization rate and contain many factors that promote calcium utilization, such as vitamin D, lactose, essential amino acids, and casein phosphopeptides.
People who are lactose intolerant can choose lactose-free dairy products, such as yogurt and cheese, to replace milk and increase their intake of calcium, high-quality protein and trace elements. It is recommended to consume 300~500 grams of milk and dairy products per day. It meets half of an adult's calcium needs throughout the day.
Highlight the point
2
Foods that seem to be high in calcium, but it is not recommended that you use it to supplement calcium
01
Shrimp
Although the calcium content of shrimp skin is high, the salt content of shrimp skin is high, with a sodium content of up to 5057 mg/100 grams.
In addition, the phosphorus content of shrimp skin is high, which will also affect the absorption of calcium in the stomach, and its absorption and utilization rate is only about 20%, which is not as high as the absorption and utilization rate of calcium in milk (50%). Therefore, it is not advisable to rely solely on shrimp skin for calcium supplementation.
2
soy milk
Many people think that soy milk is very nutritious and rich in a lot of calcium, which can play a role in calcium supplementation. However, what is surprising is that soy milk is a fake high-calcium food. After scientific testing, it was found that 100 ml of soy milk only contains about 10 mg of calcium. Compared to cow's milk, it's only 1/10 of the content in cow's milk. If you want to rely solely on soy milk to supplement calcium, it is better to try other methods.
3
Sesame
100 grams of tahini contains 1170 mg of calcium, which is a high-calcium food. However, due to the relatively high energy content of tahini, 100 grams of tahini has 630 kcal of energy, and the fat content is also relatively high. If you want to get the calcium needed by the human body by eating sesame paste, according to the recommended intake of 800 mg in the "Dietary Guidelines for Chinese Residents (2022)", you need to eat more than three spoonfuls of sesame paste, and the total calories are about 428 kcal. Excessive fat and energy intake may lead to hyperlipidemia, obesity and other conditions.
Recommendation: Consume no more than one scoop (10 grams) of tahini per day.
The food in your kitchen may seem mundane
A few yuan a plate of "underground ginseng"
It contains almost all the nutrients that the human body needs
It's the potato
Highlight the point
3
These 5 Xi of life
May be "stealing" the calcium from your body
01
Excessive beverage intake
Common beverages include carbonated drinks, fruit and vegetable juices, functional drinks, protein drinks, etc., and the sugar and sodium contained in the drinks will increase the loss of calcium. In addition, the phosphoric acid contained in carbonated drinks will also affect calcium absorption, and some drinks are too high in sugar, which is not good for preventing tooth decay, obesity and osteoporosis.
2
Love strong tea and coffee
Coffee and strong tea contain more caffeine because its diuresis increases the excretion of calcium. If you drink too much, you can increase your risk of osteoporosis. Healthy adults should consume no more than 210~400 mg of caffeine per day, and it is recommended to add more milk when drinking coffee.
If you like to drink tea, you can drink some weak tea, tea contains a variety of health beneficial ingredients such as tea polyphenols, soaked in white water, soluble into tea. If you are already on a low-calcium diet or have osteoporosis, it is recommended to drink less strong tea and coffee.
3
Eating too salty
The saltiness of table salt comes from its ingredient sodium chloride, sodium has the characteristic of "eating more and excreting more" in the body, more than 98% of the sodium ingested is excreted in the urine, but the metabolism of sodium will increase the loss of calcium. Moreover, the calcium lost in the urine is about half of the calcium retention in the body, so eating too salty has a big impact on the calcium loss.
A high-sodium diet is one of the main risk factors for osteoporosis. About every 2300 mg of sodium eaten, 24~40 mg of calcium can be taken away. To prevent calcium loss, it is recommended to consume no more than 5 grams of salt per day.
4
Exercise is not in place
Numerous studies have proven that physical activity and exercise training have a protective effect on bone health. Exercise stimulates bone formation and metabolism and increases bone density. Both aerobic and resistance exercise have a positive effect on bone density.
It is recommended to do at least 150 minutes of moderate-intensity physical activity per week, and the body can reach a slight sweat, a little tired, and can speak normally. You can use brisk walking, mopping the floor, dancing and other ways to increase the time of aerobic exercise. Increase outdoor exercise, get in the sun while exercising, increase vitamin D synthesis, and prevent calcium loss.
5
Improper diet mixing
Preference for a more extreme high-protein, low-carb diet, and a high-fat diet will increase blood ketone content or combine with calcium to form insoluble substances, which will affect calcium absorption, and then increase bone calcium loss. In addition, dieting to lose weight, picky eating, may lead to not getting enough calcium from food, and will also reduce digestion and absorption. In the long run, it is easy to develop malnutrition, which is a risk factor for low bone density. Moderate intake of protein can help enhance calcium absorption, and it is recommended to prefer high-quality proteins such as meat, eggs, and milk.
A balanced diet is the only way to protect our own health, and it is recommended to eat a balanced diet. Weight loss is based on the principle of step-by-step, and it is recommended to lose weight under the guidance of a physician or professional nutritionist under special circumstances.
(CCTV Life Circle)