Have you ever had the experience of thinking if you are calcium deficient when you feel tired, loose teeth, and leg cramps?Do you habitually go to the pharmacy and buy some calcium tablets to supplement calcium?
Do you know that calcium deficiency does not necessarily have to take calcium tablets, in fact, there are many calcium-rich foods in our daily diet, if they can be reasonably matched, they can effectively supplement calcium and protect the health of bones and teeth. Today, I would like to introduce you to six foods recommended by doctors that really supplement calcium, so that you can eat healthy and beautiful.
Calcium is one of the essential minerals for the human body, and it accounts for 15%, of which 99% is found in bones and teeth, and 1% is found in blood and cell fluid. Calcium plays an important role in maintaining the strength and density of bones and teeth, participating in the excitation and contraction of nerves and muscles, regulating the rhythm of the heart, promoting blood coagulation, and maintaining acid-base balance.
However, the body cannot synthesize calcium on its own and can only obtain it through diet. Moreover, the body's need for calcium varies with age, gender, physiological state, etc. Generally speaking, infants, adolescents, pregnant women, lactating women, and the elderly are all people with large calcium needs, and if they cannot supplement enough calcium in time, it will lead to calcium deficiency, which will lead to a series of health problems.
Calcium deficiency refers to the fact that the amount of calcium in the human body is lower than normal, resulting in an imbalance in calcium metabolism and affecting the physiological function of calcium. The manifestations and harms of calcium deficiency are mainly as follows:
1.Affects the health of bones and teeth. Calcium deficiency can lead to the loss of calcium from bones and teeth, making them fragile and prone to breakage, increasing the risk of fractures. Long-term calcium deficiency may also lead to diseases such as osteoporosis, osteomalacia, and bone hyperplasia, affecting the development of height and body shape.
2.Affects the function of nerves and muscles. Calcium deficiency can lead to increased excitability of nerves and muscles, causing symptoms such as tetany, numbness of limbs, muscle spasms, and throbbing eyelids. Calcium deficiency may also lead to cardiovascular diseases such as arrhythmias, increased blood pressure, angina, etc.
3.Affects the balance of immunity and endocrine. Calcium deficiency can reduce the body's resistance and make people susceptible to viruses and bacteria, causing symptoms such as colds, coughs, and fevers. Calcium deficiency may also affect the secretion and regulation of endocrine hormones such as the thyroid, parathyroid, and insulin, leading to diseases such as hypothyroidism and diabetes.
4.Affects mood and memory stability. Calcium deficiency can lead to insufficient blood circulation and oxygen in the brain**, affecting the activity of nerve cells, causing headaches, dizziness, insomnia, dreams, memory loss and other symptoms. Calcium deficiency can also lead to psychological problems such as mood swings, anxiety, depression, and irritability.
In order to prevent and improve calcium deficiency, we need to pay attention to calcium supplementation through diet. According to the "Dietary Guidelines for Chinese Residents 2016", the daily calcium intake of adults should reach 800 mg, and the calcium intake of special groups such as pregnant women and the elderly should be greater than 1000 mg.
So, what foods should we eat to supplement calcium?Here are six foods that doctors recommend for real calcium supplements, and you must eat more of them:
1.Dairy product. Dairy products are the best for calcium supplementation**, which is rich in calcium and vitamin D, which helps the body absorb calcium. It is advisable to drink a glass of milk or yogurt every day, or consume some cheese or cheese.
2.Soybean. Soy products are one of the higher calcium content in plant foods, and the calcium in soy products is easy to be absorbed and utilized by the human body. It is recommended to consume some tofu, soy milk, tofu skin, dried tofu, etc. every day.
3.Fish and shrimp and other seafood. Seafood such as fish and shrimp are rich in calcium and vitamin D, which can promote the absorption and utilization of calcium. It is recommended to consume fish such as sardines, salmon, crucian carp, etc., or some shrimp skin, kelp, seaweed, etc., two to three times a week.
4.Sesame. Tahini is a common condiment that contains a lot of calcium, and the utilization rate of calcium is very high. It is recommended to consume one to two spoonfuls of tahini a day, which can be served with noodles, cold skin, salads, etc.