Calcium is an indispensable part of the human body. Many people believe that only children and the elderly need calcium supplements, not only children, pregnant women and middle-aged people also need calcium supplements.
Once calcium deficiency in the elderly, it will induce the appearance of osteoporosis . Calcium deficiency in children will affect height development and even cause immune problems. Pregnant women will experience leg cramps and other phenomena, which will also affect the fetus. Therefore, calcium supplementation is particularly important.
How much calcium is needed in the human body depends on age and gender. Under normal circumstances, for aged 19-50, the calcium intake is 1000 mg per day, and for aged 50, the calcium intake is 1200 mg per day. The best calcium is to obtain the calcium needed by the body from food every day. The calcium in food is easier to absorb and utilize than calcium supplements.
Have you noticed these calcium deficiency manifestations
muscle spasm and convulsions
commonly in the muscles of the face and the muscles of the back and legs, especially when sleeping at night, the legs are twitching at a higher frequency. When there is severe calcium deficiency, spastic convulsions can occur, which can induce epilepsy.
poor sleep quality
Sleep quality is the basic principle of ensuring health. When you are prone to insomnia, not easy to fall asleep, dream, and often wake up in the middle of the night, it is proven that the body has sent a signal of calcium deficiency. Calcium elements should be supplemented in time to ensure that the quality of sleep is improved. Only when sleeping well can you promote the rest and operation of all functional organs in the body, so that the body will be healthier.
Does eating shrimp skin really supplement calcium?
The calcium content in shrimp skin is relatively high, and the shrimp skin tastes quite delicious. In life, many people try shrimp skin to supplement calcium elements
However, the calcium in shrimp skin exists in the form of a combination. After being intaken by the human body, the absorption effect is not very good. It may be that after eating a lot of shrimp skin, it can achieve a certain calcium supplement effect.
is far from enough for patients with calcium deficiency or osteoporosis. Therefore, it cannot be used as the main food to supplement calcium, and it cannot be used to supplement calcium
In addition to calcium supplementation, people often ignore it very salty. This is because shrimp skin contains a lot of salt. Everyone knows that excessive salt intake will have adverse effects on the body
According to Chinese Resident Nutrition Guide says that each person's daily salt intake is about 6 grams, so you must be in moderation when eating shrimp skin.
Once you eat shrimp skin in large quantities, it will cause damage to the cardiovascular system. Therefore, in most cases, when eating shrimp skin, we cannot eat too much at one time, just eat a small handful at a time. Of course, the calcium supplementation effect is not obvious.
Doctor: Many people don’t like to eat these 5 foods that really supplement calcium, but many people don’t like to eat
, dairy products
Dairy products can be said to be the best calcium supplement food, especially fresh milk and cheese.
The calcium content in fresh milk is about 600mg per catty, and the calcium content in cheese is as high as 7 to 8 times that of fresh milk, and this calcium content is more easily absorbed by the human body.
plus fresh milk also contains many essential amino acids , minerals, vitamins, lactic acid, etc., so milk and cheese should be the main calcium supplement foods, and other dairy products such as yogurt and milk slices are also good choices.
spinach we often eat, small cabbage , rapeseed, cabbage, mustard and many other vegetables have different calcium content, generally 50~100 mg.
In addition to supplementing calcium, eating vegetables can also obtain multiple vitamins and dietary fiber , which can meet the normal metabolism needs of the human body.
The calcium content in oats can be said to stand out among all kinds of cereal grains, 7.5 times higher than the most commonly eaten essence white rice. Although its calcium absorption rate is not as good as milk, it is also helpful in preventing calcium deficiency .
Beans, soy products, etc. are good calcium supplement ingredients. Take black bean as an example. Every 100 grams of black beans contains 220 mg of calcium. However, it is more recommended to eat more soy products such as tofu skin, dried tofu, and tofu. Foods like soy milk contain a lot of water and the calcium is diluted, so the calcium that can be supplemented is actually very limited.
Nuts are rich in calcium, which can supplement calcium well. Chinese residents generally lack calcium. Calcium supplementation is a diet plan throughout life. The bones are the body's calcium storage library. When food intake is insufficient, it can maintain the stability of blood calcium. The body uses calcium to enter the blood in the bones, so that the body functions can operate normally.
[You can also supplement calcium when basking in the sun]
Calcium supplementation can be achieved in addition to the diet, you should also appropriately basking in the sun. Some people think that sun exposure is easy to tan. In summer, it will be stuffy and sweaty if it is exposed to sunlight for a long time. Therefore, they basically stay in the door and will take protective measures even if they go out
In fact, proper sun exposure is beneficial to human health and can promote the synthesis of vitamin D. Calcium must absorb vitamins normally and must not be deficient.
Further reading - Is it harmful to supplement calcium?
Hypercalcemia caused by excessive calcium supplementation can manifest as excessive drinking, polyuria, and increased nocturnal urine, fatigue, obvious drowsiness, and urinary system problems. The probability of kidney stones caused by high urinary calcium increases.
If hypercalcemia shows signs of the digestive system, it can also manifest as nausea, vomiting, or even constipation. If hypercalcemia is very serious.
So to judge whether the child is calcium-deficient, you must go to a regular hospital for examination and never make a decision based on your subjective assumptions.
If the child has a long-term excessive calcium supplementation, the child may also suffer from grimace syndrome, with a big mouth, a protruding upper lip, a wide distance between the eyes, and a strange expression. These children are often accompanied by other diseases such as weight loss, mental retardation, and heart murmur .
When I found that if I supplement calcium, I can drink a lot of water, which can accelerate the metabolism of the kidneys, thereby helping the excess calcium ions in the body be excreted from the body. In addition, some vitamin D can be supplemented, which can absorb calcium ions in the blood, increase bone strength, reduce the probability of osteoporosis, and reduce the side effects caused by increased blood calcium.
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