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Among the abundant ingredients, there is a nutritious food that is considered to be ideal for middle-aged and elderly people, and its calcium content is 6 times that of cow's milk. In the beginning of winter, we may need to adjust our diet, abandon some Xi sweet potato yams, and add more of this food known as the "king of calcium".What is this mysterious "King of Calcium"? It's sesame. Sesame seeds are a traditional ingredient that is widely used in Chinese cooking, but its high calcium content is less well known. At the beginning of winter, we may wish to try to introduce sesame seeds into our daily diet to provide more nutrients to our bones.
Compared to common milk, sesame seeds contain up to 6 times more calcium. This is crucial for middle-aged and older adults, as bone health becomes a particular concern as we age. Moderate calcium intake has a significant effect on the prevention of osteoporosis and joint problems.
Sesame seeds are not only the king of calcium, but they also contain many other health-promoting ingredients. These include a rich source of vitamin E, which has antioxidant effects and helps maintain elasticity and radiance. In addition, the linoleic acid in sesame seeds is beneficial to the cardiovascular system, helping to lower blood lipids and protect heart health.
While enjoying the delicious taste of sesame seeds, we also need to pay attention to scientific intake. Generally speaking, a daily intake of about 30 grams of sesame seeds is sufficient to meet the calcium needs of most people. You can choose to add sesame seeds to your breakfast cereal, bread, or sprinkle them in salads and stir-fries. Tahini is also a delicious option that can be used as a condiment to accompany a variety of dishes.
Although sesame seeds are the "king of calcium", a diet is still crucial when it comes to overall bone health. Only in a diversified diet can we obtain comprehensive and balanced nutrition and provide the body with a more comprehensive calcium supplement.
A variety of dairy products: Dairy products are one of the traditional calciums, which are rich in whey calcium. By choosing a variety of dairy products such as low-fat milk, yogurt, cheese, etc., we can consume different forms of calcium and improve the efficiency of absorption. The probiotics in yogurt also help promote gut health and improve calcium absorption.
Tofu and soy products: Tofu is a high-quality plant-based protein** and is also rich in calcium. Soy products such as soy milk, dried tofu, etc. are also good choices. Plant-based calcium may be slightly less absorbed than animal-based calcium, but by diversifying plant-based foods, calcium intake can be increased overall.
Fish and seafood: The small bones in fish are naturally calcium**. Choose calcium-rich fish such as salmon, cod, and silver carp to not only enjoy the deliciousness, but also get the calcium in the delicious fish bones. Seafood such as shrimp and crab are also good choices, as they are rich in protein and provide some calcium.
Green leafy vegetables: Although the calcium in green leafy vegetables is relatively low, the plant-based calcium in them still has some help for overall calcium intake. The calcium in green leafy vegetables such as spinach, celery, and lettuce can be combined with a variety of vegetables to improve calcium absorption.
In the beginning of winter, the adjustment of the dietary structure of the middle-aged and elderly is particularly important. Ditch some traditional ingredients and add more sesame seeds, the "king of calcium", to help improve bone health. However,Diet should not be extreme, and comprehensive supplementation of various nutrients is still the key to maintaining good health.
Through a scientific and reasonable diet structure,We can keep our bones healthy during the winter months and welcome healthier, energetic life.