In addition to bone needs, calcium also plays an important regulatory role in the physiological functions of the respiratory, nerve, endocrine and other systems, especially the circulatory system that is closely related to the heart.

From children to adults to the elderly, everyone knows the importance of "calcium supplementation".

In addition to bone needs, calcium also plays an important regulatory role in the physiological functions of the respiratory, nerve, endocrine and other systems, especially the circulatory system closely related to the heart.

Studies have found that too low calcium content in human blood may increase the risk of cardiac arrest .

combined with this research and interviewed experts to summarize the signals of calcium deficiency in the human body and teach you scientific supplementation.

interviewed expert

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calcium deficiency, the heart is at risk of arrest

Researchers from the Xida Sinai Heart Institute in the United States collected data from the "Oregon Accidental Sudden Death Study" and confirmed that 267 people had cardiac arrest . They had tested serum calcium levels within 90 days before the onset of the disease. In addition, 445 healthy subjects were selected as the control group.

Researchers conducted group analysis based on subjects' serum calcium levels and found that had a 2.3-fold increase in the risk of acute cardiac arrest in the lowest group (8.95 mg/dL) compared with the group with the highest serum calcium levels (9.55 mg/dL).

Calcium ion is a signal transmitter between human cells. If the calcium signal cannot be emitted, the cells will not be able to participate in the activities normally, and the relevant tissues and organs will not be able to obey the brain's command.

The human body lacks calcium, and vascular smooth muscle cells cannot perform their contraction and diastolic functions normally, which will lead to serious consequences such as vascular resistance , increased blood pressure, and induce sudden death. In addition, low serum calcium levels may also promote atherosclerosis, which in turn leads to cardiovascular disease.

Calcium deficiency is the body. This reminds you that

Calcium deficiency may cause many problems.

Children and adolescents are in the growth and development stage, and calcium deficiency is prone to rickets , chondropathy, and growth obstruction.

Adults long-term low calcium diet will cause obesity, hypertension, , hyperlipidemia, cardiovascular and cerebrovascular diseases, etc.

The elderly , especially in elderly women, will accelerate bone loss and reduce bone density, which can easily lead to osteoporosis , and the risk of fracture increases accordingly.

For people of different age groups, calcium deficiency is also different. Judging from the symptoms, you need to supplement calcium:

Children

• Intellectual development and late speaking;
• toddler and start to learn to do so after 13 months;
• anorexia, partial eating; irritability and restlessness during the day;
• is not easy to fall asleep, cry after falling asleep, wake up easily, sweat a lot;
• "X"-shaped legs , "O"-shaped legs, chicken breast , nails are gray or white;

ignorance vitamin D

vitamin D is like a transport vehicle. Only when it exists can calcium be "transported" into the human body. Therefore, vitamin D should be supplemented while supplementing calcium.

Calcium tablets have calcium supplementation effects than food

Many people only use calcium tablets to supplement calcium. In fact, food is the main source of calcium, and dietary calcium supplementation should be put first.

The more calcium supplementation, the better

Excessive calcium supplementation can easily lead to hypercalcemia , and may cause kidney stones , vascular calcification, etc. It is recommended not to make up too much at a time, but should be small and multiple times.

Effective calcium supplementation starts with 4 details

According to the "Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition)", the recommended intake of calcium for adults is 800~1000 mg/day. Daily calcium supplementation can be started from the following aspects.

Eating to food

According to the calcium content of different foods, the absorption and utilization rate of calcium, and the contribution of the food to overall calcium supplementation, a "calcium supplement food pyramid" is summarized.

• The bottom layer: dairy products

Dairy products such as milk, yogurt are good sources of calcium. They are not only rich in calcium, but also have high absorption rate. Adults can basically get 1/3 of the calcium they need when drinking 300 grams of milk/yogurt a day.

• Second layer: Green leafy vegetables

Some dark green vegetables are also good sources of calcium, with a content of 50~130 mg/100 grams, such as kale , small cabbage , and small rapeseed. Green leafy vegetables are also rich in a variety of nutrients that help calcium absorption, such as magnesium, potassium, vitamin K, etc.

Some vegetables (such as spinach, amaranth , water spinach , etc.) have a high oxalic acid content. This substance can form precipitation with calcium and reduce calcium absorption. Therefore, it is best to put it in boiling water before cooking.

• The third layer: tofu, dried tofu

northern tofu and southern tofu are all very high in calcium. The calcium content of dried tofu has been greatly improved due to the removal of some moisture. Tofu and dried tofu are also rich in potassium, magnesium and other nutrients that are conducive to calcium absorption.

Not all soy products are suitable for calcium supplementation, such as lactone tofu and soy milk has a very low calcium content.

• Top layer: nuts, fish, shrimp, shellfish,

nuts (such as almonds, pine nuts , hazelnuts , black sesame, peanuts), fish, shrimp, shellfish (such as stone snail , canned grass shrimp, grass shrimp ) can also provide us with some calcium.

Balanced dietary

Diet calcium absorption and utilization process does not exist independently in the body. It requires the synergy between protein , multiple vitamins and minerals.

magnesium can improve calcium utilization; potassium can reduce the loss of urinary calcium ; vitamin D has the effect of promoting calcium absorption; vitamin K can help calcium deposit on collagen.

At the same time, we must also avoid the bad habit of accelerating bone calcium loss, quit smoking and limit alcohol, add less salt when cooking, etc.

Regularly take supplements

When the food supplement strength is insufficient and other special circumstances, you can take calcium under the guidance of a doctor.

• supplementation of

mk in a short period of time may not be able to absorb all calcium, which may also cause constipation and bloating. Those who need calcium supplementation generally need to take calcium tablets 1 to 2 times a day.

• Take

If you take calcium tablets once a day, it is recommended to take them before going to bed. If you supplement calcium twice a day, the other time can be 1 to 2 hours after breakfast to prevent certain substances in the food from affecting the absorption of calcium.

• Reasonably matches

Commonly used calcium supplement products generally have a higher absorption. At the same time, they are paired with vitamin D, minerals magnesium, zinc, potassium, etc., and the effect will be better.

If you want to drink milk, it is best to take calcium tablets half an hour to one hour after drinking.

Go to outdoor exercise

Exercise can promote the deposition of calcium in the bones. In the pathogenesis of osteoporosis in the elderly, the effect of exercise on bone strength is greater than that of hormones, calcium, and vitamin D.

can bask in the sun outdoors. 90% of the human body's vitamin D is synthesized through its own skin after being exposed to ultraviolet rays in the sun. They can promote the absorption of calcium in the human body, thus strengthening the bones.