We can easily obtain calcium from our daily diet, but these foods we usually eat may "drive away" calcium!
processed foods, canned foods, snacks, etc.
Too much intake of carbonated drinks , cola, coffee, hamburgers, pizza, animal liver, French fries and other large amounts of phosphorus-containing foods will "drive" the calcium in the body out of the body.
Fruits and vegetables containing oxalic acid, bamboo shoots, beets, , etc.
Some fruits and vegetables eaten daily, if oxalic acid is contained, it will bind to calcium in the intestines, forming insoluble precipitates, affecting the absorption of calcium.
Generally speaking, astringent taste is one of the methods to judge the content of oxalic acid.
When encountering this kind of vegetable, you can blanch it in boiling water first so that some oxalic acid dissolves in water first, and then stir-fry.
high-salt foods, sauces, plums, etc.
If you consume too much salt, the salt contains sodium, the kidneys should expel excess sodium from the body every day. For every 1,000 mg of sodium excretion, 26 mg of calcium will be consumed at the same time, which will not only affect the body's absorption of calcium, but may also lead to more loss of calcium in the human bones.
high-fat foods, fried chicken legs , fries and other
fat foods will also affect the absorption of calcium, because fatty acids decomposed in fat foods (especially saturated fatty acids) can form insoluble substances with calcium in the gastrointestinal tract, reducing the absorption rate of calcium.
Do these steps well to promote calcium absorption
Milk, vegetables, beans, fruits and other foods are rich in calcium. Eating more will definitely have a certain effect on calcium supplementation.
However, we also need some "boosters" of calcium to better promote calcium absorption from the inside out.
Find "allies" for calcium supplementation
vitamin D: Cod liver oil, egg yolks, deep-sea fish and other foods are rich in vitamin D, which can promote the intestinal absorption of calcium and reduce the loss of calcium in urine.
vitamin K: broccoli , oil vegetarian and other vegetables with dark leaves are rich in vitamin K, which can promote calcium deposition into the bones and improve calcium supplementation effect.
Magnesium: Magnesium is equivalent to a "porter" of calcium, which can balance calcium distribution into bones and increase calcium retention. Nut foods are rich in magnesium.
Do more exercise
Exercise can increase bone density and bone quality, and prevent osteoporosis .
recommends exercising for half an hour to one hour a day, and you can choose the appropriate exercise method according to your body's ability to withstand it.
Appropriate sunbathing
Sunshine helps us obtain vitamin D is ultraviolet rays, but its penetration is relatively poor. Bathing in the sun through the glass has no effect on the skin synthesis of vitamin D.
When the weather is good, it is recommended to go outdoors from 9 to 10 am or 3 to 4 pm every day, and it will take 15 to 30 minutes each time.
Reasonable use of nutritional supplements
For people with a greater demand for calcium supplements, such as pregnant women and the elderly, choosing to take calcium tablets and other nutritional supplements is a good choice.
When purchasing, it is best to consult your doctor's advice first and purchase.
Take calcium agent after half an hour of dinner is the best time for the human body to supplement calcium.
Because the human body has the lowest blood calcium from 12 o'clock to early morning, the absorption and utilization rate of calcium supplementation before going to bed will be relatively high.
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This article is compiled from Health Times , Huayi Network , CCTV Health, Central South University Xiangya Hospital .
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