When it comes to calcium supplementation, many people first think of calcium tablets, but in fact, dietary supplements are the best way to supplement calcium. Compared with the dazzling array of calcium supplements on the market, dietary supplements are not only easy to absorb, but also safer. For the average adult, a daily intake of 800 mg of calcium is sufficient to meet the body's needs. For special populations, such as adolescents, the elderly, and pregnant women, the daily calcium requirement is 1000mg.
The best food for calcium supplementation is milk. The common 250ml package of milk contains 250mg of calcium. Health** Ensure the intake of 300g of milk per person per day to obtain a good calcium supplementation effect. For people who are lactose intolerant, yogurt can be chosen as a substitute. In addition to milk, many leafy greens are also good for calcium**. They have the same calcium content as cow's milk, and nutrients such as magnesium, potassium, vitamin K and vitamin C in vegetables also improve calcium utilization. For example, 100g of canola contains 108g of calcium, and 100g of green amaranth contains 187mg of calcium.
Tofu is also a good calcium supplement, 100g of tofu contains about 138mg of calcium, and tofu contains more protein, delicious and does not grow meat. In addition, nuts are also good for calcium**, and the calcium content of various fried nuts is as high as 100-200mg 100g. Eating a small handful of shelled nuts every day is also very beneficial for cardiovascular health. For people who like to eat seafood, seafood such as fish, shrimp and shellfish are also good calcium supplements. These foods are also high in unsaturated fatty acids, which are also very beneficial for cardiovascular health. The calcium content of 100g of sesame sauce is about 170mg, and occasionally mix noodles and eat hot pot with sesame paste, and the calcium intake of 200-300mg is not a problem.
In addition to the foods mentioned above, there are some other calcium supplementation tips. First, avoid eating with foods that affect calcium absorption. For example, foods containing oxalic acid, such as spinach and callus white, combine with calcium to form calcium oxalate, which affects calcium absorption. Second, moderate exercise can help promote the absorption and utilization of calcium by the bones. Proper exercise can increase the body's metabolic rate and improve calcium utilization. In addition, reasonable sun exposure is also one of the important measures for calcium supplementation. Ultraviolet rays from sunlight can boost the body's synthesis of vitamin D, an important nutrient that promotes calcium absorption. It is recommended to spend 20-30 minutes in the sun every day, but avoid sun exposure and overexposure.
In short, dietary supplements are the best way to supplement calcium. With a rational choice of food and eating habits, we can easily meet our body's calcium needs. At the same time, moderate exercise and reasonable sun exposure are also important measures to promote calcium absorption. In daily life, we should pay attention to our eating habits and health conditions, adjust our dietary structure and lifestyle in time, and maintain healthy bones and a strong body.