Calcium is one of the essential minerals for the human body and is of great significance for maintaining life activities. In our daily life, there are many foods rich in calcium, and three of them are particularly high in calcium, which is very helpful for calcium supplementation.
Milk is one of the best calcium**, containing about 120 mg of calcium per 100 ml of milk. Milk is not only rich in calcium, but it is also highly absorbed, so it is recommended to drink a glass of milk or yogurt every day to replenish calcium. In addition, lactose and protein in dairy products can also promote calcium absorption.
Tofu is a low-fat, high-protein food that is rich in calcium. Tofu contains about 150 mg of calcium per 100 grams. Tofu also contains soy isoflavones, which are phytoestrogens that regulate endocrine and can help prevent osteoporosis and improve menopausal symptoms in women. It is recommended to consume tofu 2-3 times a week to increase calcium intake.
Dried small fish is a calcium-rich snack that contains about 900 mg of calcium per 100 grams of dried fish. In addition, dried small fish is also rich in protein, vitamins and minerals, which are very beneficial for supplementing nutrition. However, it is important to note that small dried fish contain high levels of sodium, so they should be consumed in moderation and avoid consuming too much sodium.
In addition to these three foods, there are other calcium-rich foods such as kelp, seaweed, sesame, rape, etc. In the daily diet, the intake of these foods can be appropriately increased to supplement calcium. In addition, the following points need to be paid attention to while supplementing calcium:
1.Moderate vitamin D supplementation: Vitamin D aids in the absorption and utilization of calcium, and vitamin D deficiency can lead to calcium malabsorption. Moderate sun exposure can promote vitamin D synthesis in the body, and it can also be supplemented with food or supplements.
2.Moderate exercise: Moderate exercise can promote healthy bone growth and development, while also improving the absorption and utilization of calcium. It is recommended to do a moderate amount of aerobic exercise every day, such as walking, jogging, swimming, etc.
3.Avoid smoking and excessive alcohol consumption: Smoking and excessive alcohol consumption can affect healthy bone growth and development, as well as calcium absorption and utilization. Therefore, avoid smoking and excessive alcohol consumption.
Calcium supplementation is necessary to maintain good health, and food is one of the best ways to supplement calcium. By choosing calcium-rich foods and appropriately increasing the calcium intake in the diet, while paying attention to controlling excessive phosphorus and other factors in the diet, we can better replenish calcium and maintain good health.
Calcium supplementation