calcium supplementation is a common topic. Especially for the elderly, calcium loss in bones and joints is serious, and additional calcium supplementation is more necessary. Food is a natural nutritional supplement. In daily life, calcium supplement can be achieved through appropriate intake of high calcium food
so who is the best in calcium supplement food? If milk is 100 points, yogurt should be more than 100 points. In fact, the calcium supplement effect of yogurt and milk is almost the same, but yogurt, as a fermented product, contains more abundant minerals and probiotics.
the efficiency of calcium supplementation in vegetables and fruits is generally not high. Not only does it contain less calcium, but the absorption effect of human body is poor. Some vegetables also contain ingredients that destroy calcium absorption, such as spinach.
in terms of calcium content, shrimp skin contains a lot more calcium than milk. Every 100g of shrimp skin contains 991 mg of calcium, but its sodium content is too high. The sodium content per 100g is as high as 5057 mg, which is not suitable for eating more. Therefore, dairy food is the first choice to supplement calcium.
of course, while replenishing calcium, don't forget two" good partners ", one is vitamin D3 and the other is vitamin K2.
1 vitamin D3
vitamin D3 is a fat soluble vitamin, which is mainly synthesized by the human body. Human skin contains a kind of cholesterol, which becomes vitamin D3 after being exposed to sunlight, so it is also known as" sunshine vitamin ".
vitamin D3 can improve the body's absorption of calcium and phosphorus, promote bone growth and calcification, and promote sound teeth. At ordinary times, try to bask in the sun for 15 minutes when there is plenty of sunshine outdoors.
2 vitamin K2
vitamin K2 was mentioned less in the past and ignored by everyone, but in fact it plays an important role in the process of calcium supplement. Vitamin K2 can activate osteocalcin and" grasp "the added calcium into the bone.
natto is the food with higher vitamin K2, followed by dairy products. There are also many other fermented bean products, such as soy bean paste, soybean paste, etc. but it is not good to eat too much. It is recommended that each person take 50 ~ 100 micrograms of vitamin K2 every day.
today's summary
milk is the first choice to supplement calcium through diet. Although shrimp skin is rich in calcium, it is too high in sodium to eat more. While supplementing calcium, don't forget to supplement vitamin D3 and K2 that promote calcium absorption.
source: I'm a big doctor official wechat (picture source network)
[source: beiqing.com]
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