We all know that calcium is an indispensable mineral for maintaining bone health, and there are various claims about calcium supplementation in the market, especially foods such as shrimp skin, which have long been known as the "champion of calcium supplementation".
However, recently, more and more voices have questioned the calcium supplement effect of Shopee. So, can eating shrimp really supplement calcium, and how should we properly supplement calcium?
1. Can Shopee really supplement calcium?
Shopee skin is a common ingredient in many home cooking, because its calcium content is indeed very high, containing 991mg of calcium per 100 grams, which is much higher than most foods. Doesn't that sound wonderful?
Indeed, judging by the numbers, Shopee should be a good choice for calcium supplementation. But in fact, the calcium in the shrimp skin mainly exists in its hard shell, which is difficult to digest and absorb by the human body, so that the calcium in the shrimp skin cannot be effectively utilized by the human body.
A further problem is that the salt content of shrimp skin is very high, containing up to 5057mg of sodium per 100 grams. Excessive sodium intake will lead to an increase in blood pressure, and long-term excessive consumption, especially for people with high blood pressure, may aggravate the condition and even increase the probability of cardiovascular and cerebrovascular diseases.
So, even though the calcium content of Shopee is attractive, the side effects of high sodium should not be ignored. In this case, it is obviously not a wise choice to use Shopee as the first choice for calcium supplementation.
2. Misunderstandings of healthy calcium supplementation
In daily life, many people tend to blindly pursue high calcium content when choosing calcium supplements, thinking that "the more calcium, the better". This is a very typical misunderstanding.
In fact, the key to calcium supplementation is not the simple calcium content, but the bioavailability of calcium, that is, the absorption rate of calcium. Effective calcium supplementation requires not only adequate calcium intake, but more importantly ensuring that this calcium can be absorbed and utilized by the body.
For example, while certain green vegetables, such as grass, are very high in calcium, these substances can interfere with calcium absorption due to the higher levels of phytic and oxalic acids in them.
Therefore, even though they have a higher calcium content than cow's milk, the amount of calcium that actually enters the body may not be ideal. In addition, calcium supplementation also needs to be combined with vitamin D intake, which helps in the absorption and utilization of calcium.
From this point of view, the correct way to supplement calcium should be considered in many aspects, including the calcium content of the food, the absorption rate of calcium, and the intake of accompanying nutrients, rather than simply pursuing high calcium in numbers. This also reminds us that when choosing calcium-supplemented foods, we need to have a more comprehensive knowledge and understanding.
3. Milk: the best choice for calcium supplementation
Milk is widely recommended as a calcium supplement in the daily diet, not only because of its high calcium content, but also because of its high bioavailability. Milk contains about 120 mg of calcium per 100 ml, and the lactose and protein in milk can effectively promote calcium absorption. According to medical research, the calcium utilization rate in milk is as high as 32%-35%, which is much higher than that of plant-based foods.
In addition, the naturally occurring vitamin D in milk aids in the absorption and metabolism of calcium, which makes the calcium obtained from milk more easily used by the body.
When choosing milk, consumers should pay attention to the type of milk and how it is processed. There are many types of milk available in the market, including full-fat, low-fat, fat-free and fortified milk.
For certain populations, such as people with cardiovascular disease or those who are managing their weight, low-fat or fat-free milk is more appropriate.
For children, pregnant women, and the elderly, who have higher calcium needs, fortified milk (i.e., with additional vitamin D and calcium) is a better choice.
The storage and handling of milk also affects its nutritional value. Fresh milk not only tastes better, but also has a more complete nutritional profile. In order to maximize the retention of nutrients in milk, it is necessary to keep milk stored in a refrigerated environment and take care to avoid the consumption of expired milk in case of nutrient degradation or food safety issues.
4. Green vegetables: plant-based sources of calcium
Green vegetables, especially leafy greens such as canola, spinach and kale, are important plant-based sources of calcium. Not only are these vegetables rich in calcium, but they are also rich in a variety of health-promoting vitamins and minerals. Although the calcium absorption rate in leafy greens is generally lower than that of animal sources, it can be significantly improved with proper cooking and diet.
Although the calcium content in green leafy vegetables is considerable, the phytic acid and oxalic acid contained in them may form complexes with calcium, reducing the bioavailability of calcium.
Studies have shown that cooking methods such as boiling and steaming can reduce the amount of phytic acid in these vegetables, thereby increasing the availability of calcium. In addition, eating it with foods rich in vitamin C, such as citrus fruits or tomatoes, can further promote calcium absorption.
Green vegetables are also rich in magnesium, another important mineral that is also essential for bone health. Magnesium is not only involved in the structural formation of bones, but also an active factor in a variety of enzymes and involved in the production and utilization of energy in the body. Adequate magnesium intake can help optimize the efficiency of calcium utilization in the body and promote normal calcium metabolism.
Although leafy greens may not provide as much immediate and efficient calcium as milk, the other nutrients they provide, such as vitamin C, vitamin K, and magnesium, as well as their low-fat, high-fiber properties, make them a non-negligible source of calcium in your daily diet.
Therefore, when formulating a calcium supplementation strategy, the overall nutritional value of food and its multi-faceted effects on the body should be comprehensively considered, and the nutrients in the food should be maximized through reasonable diet and cooking methods to promote bone health and overall health.
5. The importance of mental health
While discussing physical health, we have to mention the importance of mental health. Mental health problems, such as depression and anxiety, are increasingly becoming a prominent issue in modern society.
From a medical point of view, the condition of mental health directly affects the physical health of a person and vice versa. For example, long-term mental stress can lead to endocrine disorders that affect the immune system and make a person susceptible to disease.
In the field of mental health, medical experts have made a series of advances, including cognitive behavioral therapy, drug therapy, etc. However, in the face of mental health problems, the concerted efforts of all sectors of society are still needed. Raising public awareness of mental health issues, destigmatizing mental illness, and establishing a sound psychosocial support system are all areas of our efforts.
epilogue
Medicine is a discipline that moves forward in continuous exploration and development. From ancient times to the present, countless medical experts have made great contributions to the protection of human health through their wisdom and efforts.
However, as society evolves, so do the challenges facing medicine.
Whether it is the increasing severity of mental health problems, the rapid innovation of medical technology, or the various challenges in the field of global health, we all need to face them together.