Doctor Clove often hears:
I am still so young that I don’t need to worry about osteoporosis.
This is a big mistake!
[Calcium Supplement] Starting from Young Age
Many people think that osteoporosis is only a matter for the elderly, which is actually a big mistake!
You know, people’s bone mineral density reaches its peak around the age of 25 and then starts to decline slowly in their 30s.
If you don’t pay attention to calcium nutrition and are too lazy to exercise when you are young, your bone base will be poor and your risk of osteoporosis will be much higher.
Not to scare you, there are not many 34-year-old osteoporosis patients now.
From infants to the middle-aged and elderly, people need to pay attention to calcium nutrition and bone health all their lives and lay a solid foundation for their bones when they are young.
Of course, Dr. Clove is not asking everyone to [take calcium tablets as soon as possible]. If you eat the right diet, you can meet your body’s need for calcium.
This list of calcium supplement foods can be called [natural calcium tablets], which is economical and effective and is sincerely recommended to everyone.
1. Milk, Yogurt, Cheese
Although rumors are flying everywhere, milk and dairy products are definitely the first calcium supplement food.
Milk is rich in calcium. A cup of milk (200 mL) contains more than 200 mg of calcium. Drinking a cup of milk + a cup of yogurt every day meets half of the calcium demand.
Moreover, calcium in milk is especially easy to absorb, which is really rare [natural calcium tablets] and should be drunk and treasured.
2. Green leafy vegetables
Compared with milk, the [calcium supplement expert] to be introduced next is much lower-key.
Almost all dark green vegetables, such as spinach, leeks, lettuce, broccoli, etc., contain high calcium content. Moreover, magnesium, potassium, vitamin K and vitamin C in these vegetables can help improve the utilization rate of calcium.
Data to speak:
- 100 g shepherd’s purse contains 294 mg of calcium, almost three times as much as milk. Although the absorption rate is not as good as milk, it is expensive in sufficient quantity. Another example is alfalfa, also known as grass head. The calcium content in 100 g alfalfa is as high as 713 mg. A plate of bouquet grass head is eaten, and the calcium requirement of 800 mg a day is up to the standard.
3. Certain soy products
The reason for saying [some] is that not all bean products can [supplement calcium].
Such as soya-bean milk.
Soybean is indeed rich in calcium, but after water is added into soybean milk, the calcium content is diluted to 10 mg/100 g, which is only 1/10 of milk. Therefore, soybean milk cannot replace milk.
If you want to supplement calcium by eating bean products, Dr. Clove recommends you to choose:
- Brine tofu, also known as north tofu, contains 138 mg/100 g calcium gypsum tofu, also known as south tofu, contains 116 mg/100 g calcium.
In the process of making them, brine or gypsum can be added to increase calcium content.
As for lactone tofu, although the taste is delicate, tender and smooth, and the color value is high, the calcium supplement effect is much worse.
Step 4: Sesame paste
There is a rumor in the circle of friends that calcium supplement comes first, and you can’t guess if you kill it. It’s not milk at all.
Among them, sesame paste and shrimp skin pushed the milk to the third place.
Although there are some [rumors], the calcium in sesame paste should not be underestimated.
100 g sesame paste contains 1170 mg of calcium. Usually, eat a hot pot, smear a steamed bread and eat a few spoons of sesame paste, not to mention 200 ~ 300 mg of calcium.
The only problem is that sesame paste is high in calories, and it is difficult to eat it every day like milk and vegetables, so it is only ranked fourth.
Does shrimp skin supplement calcium?
With sesame paste, I have to say shrimp skin.
This is also a little-known [calcium supplement food], with a calcium content of 991 mg/100 g.
However, in Dr. Clove’s calcium supplement recommended food, shrimps are not prepared to be put into it.
- It is true that shrimp skin has more calcium, but more salt. 100g shrimp skin contains 5057 mg of sodium. It is very difficult to eat more. If you stir-fry cabbage with shrimp skin, you will eat only a few grams of shrimp skin.
The absorption rate of calcium in shrimp skin is low, which is far lower than that of milk.
Does bone soup supplement calcium?
Everyone always has a good fantasy of [eating what to supplement what]. They always feel that bone soup is necessary to supplement calcium.
In fact, there is very little calcium in bone soup and it is not well absorbed. In addition, the fat in the thick bone soup may only increase weight as a result of drinking too much.
To sum up, how to eat calcium supplement?
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Drink at least 300 grams of dairy products every day, such as a cup of milk + a cup of yogurt.
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Eat a kilo of vegetables every day, half of which are dark green leafy vegetables.
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Eat more whole-grain coarse cereals, soybeans, tofu and dried bean curd.
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Eat some nuts, sesame paste, shrimps and shellfish in moderation.
Of course, if you want bone health, eating alone is not enough. You also need:
Step 1 Get in the sun
If calcium is an essential raw material for bone health, vitamin D is the gatekeeper guarding this raw material warehouse.
It is recommended to bask in the sun for more than 20 minutes every day to promote the synthesis of vitamin D and help the absorption and utilization of calcium.
Many girls who love beauty and white wear sunscreen all the year round and use sunshades when going out … Perhaps vitamin D supplements can be considered.
Step 2 Exercise moderately
Even if you eat well, if you sit still for a long time, it is difficult for the calcium supplement to play a role.
Exercise is an irreplaceable bone strengthening measure. Exercise for 30 minutes every day, fast walking, jogging and ball games are all very good.
Consulting Doctor
There are other questions about bone health?