International data shows that the Chinese as a whole are calcium deficient!
Calcium is one of the most important nutrients in the human body. Calcium deficiency can lead to poor physical growth, fatigue, lack of concentration, osteoporosis, etc. The recommended calcium supplement in the "Chinese Dietary Guidelines for Residents" is: adults need to take in 800 mg of calcium per day. However, as living standards improve, diets are too refined, and many minerals are lost, Chinese people generally suffer from insufficient calcium intake. Data from the International Osteoporosis Foundation shows that the average daily calcium intake of Chinese people is only 338 mg.
When it comes to calcium supplementation, the first reaction of the elderly in the family is bone soup, or shrimp skin seaweed soup. So these two soups are on the dinner table every day, taking turns.
Does bone soup supplement calcium? the answer is negative. The bones do contain calcium, but the calcium in pig bones and fish bones is not easy to dissolve in water. The soup made from it contains less calcium, not only the calcium content is low, but other nutrients are also very small, and more are Fat particles and inorganic salts. There have been related trials, and the calcium content in 100 ml of bone soup is only about 1.6 mg.
Why doesn't the shrimp skin soup achieve the effect of calcium supplement?
The calcium content of shrimp skin is indeed high, 990 mg of calcium per 100 grams, but the calcium in shrimp skin is not easily absorbed by the body. It is unrealistic to supplement calcium with shrimp skin soup, unless the shrimp skin is fully simmered or eaten with a wall breaker.
Which foods are easier to supplement calcium?
The high calcium content of food does not mean that people absorb more calcium. It also depends on the calcium absorption rate of the food. In order to better achieve the purpose of calcium supplementation, when choosing food, in addition to looking at its calcium content, It also depends on its absorption rate. The following five categories are good calcium supplement foods.
1. Dairy products
including whole milk powder, cheese, yogurt, pure milk , goat milk, etc.,Cheese and whole milk powder have the highest calcium content, but they also have high fat content, which is not suitable for long-term eating. In terms of price and sustainability, milk and yogurt are the best recommendations. Milk not only has a high calcium content, but also has a high absorption rate. One to two boxes of 250 ml milk per day can provide about 275 to 550 mg of calcium. The disadvantage is that people who are intolerant to lactose may experience diarrhea and abdominal pain. People who are lactose intolerant are advised to drink it in divided doses, or choose lactose-free milk and yogurt.
2. Soybean products
Soybean itself does not contain high calcium, but the coagulant of gypsum brine is added during processing, thereby increasing the calcium content of soybean products. Such as tofu skin, brine tofu , fermented bean curd and so on. Fish tofu and Japanese tofu are not made with soybeans, so calcium supplementation efficiency is extremely low. Soy milk is also a soy product, but the calcium is mainly in the bean dregs, so drinking soy milk alone is limited in supplementing calcium, unless you use a wall breaker to dissolve the bean dregs into soy milk .
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3. Green vegetables
Green vegetables with high calcium content, such as broccoli, celery, greens, Chinese cabbage , Cabbage, baby cabbage, lettuce, etc.
Green leafy vegetables are not only high in calcium, but also rich in vitamins. However, green vegetables are also rich in oxalic acid, which is easy to combine with calcium and affect calcium absorption, so it is best to blanch them before cooking.
4. Nuts
Nuts not only contain high calcium, but also contain high-quality fat and dietary fiber. For example, hazelnuts , pistachios, almonds, pine nuts, etc. are all calcium-rich foods, especially hazelnuts with the highest calcium content.
5. Egg yolk
Most of the minerals in eggs are in the yolk. Every 100 grams of yolk contains 112 mg of calcium, which is comparable to the calcium content in milk, but the calcium absorption rate in the yolk is worse than that in milk. some.
6. Tahini
Tahini is very rich in calcium,The calcium content of tahini is nearly 10 times higher than that of milk. Even if it is diluted with water when consumed, the calcium content is not much lower than that of milk. But the fat content in sesame sauce is too high, eating more will make you fat.
Regular drinking of strong tea and carbonated beverages will affect calcium absorption. Not being in the sun, exercising, smoking or drinking will also affect calcium absorption. Sun exposure can promote the synthesis of vitamin D, and promote the absorption of eaten calcium into the blood. In addition, vitamin D also promotes calcium absorption, so calcium supplementation requires vitamin D supplementation at the same time.
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