In addition to drinking milk, these 9 ways to supplement calcium are cheap and effective! The sixth one you definitely didn't expect...

Calcium plays a vital role in the formation of human bones and teeth, and in maintaining nerve and muscle activity. Many people know that as the elderly age, bone formation decreases, which can easily lead to insufficient vitamin D production, which in turn affects calcium absorption and is prone to osteoporosis and even fractures. In fact, insufficient calcium intake in adults can also cause osteopenia, and calcium deficiency in adolescents can cause growth and development problems. Therefore, supplementing the body with sufficient calcium is something that people of all ages should pay attention to. The best way to supplement calcium is through food, and the effect of calcium supplementation through food is better than that of health products. In addition, calcium supplementation should not be random, and excessive calcium supplementation also poses health risks. Today we will make up for the lessons and learn about 10 kinds of food combinations and living habits that can effectively supplement calcium, so that calcium supplementation can be more effective.

01

Milk and dairy products

Milk and dairy products such as yogurt and cheese have always been the absolute number one calcium supplement.

The calcium content of milk is around 100-110 mg/100g. More importantly, the calcium-phosphorus ratio in milk is moderate, and the absorption rate can reach 31%.

Its rich vitamin D is also an important factor in promoting better calcium absorption, and it is a rare "natural calcium tablet". The "Scientific Research Report on the Dietary Guidelines for Chinese Residents (2021)" released by the Chinese Nutrition Society pointed out that insufficient milk intake is the main reason for the high proportion of insufficient calcium intake among Chinese residents.

According to the "Dietary Guidelines for Chinese Residents", each person needs to consume more than 300 mL of liquid milk every day. Milk and its products help increase the bone density of children and adolescents. Note: People with lactose intolerance may experience diarrhea, flatulence, etc. after consuming milk, which is usually harmless but uncomfortable. If the above symptoms occur after drinking milk, people with lactose intolerance can choose yogurt or low-lactose milk.

02

Green leafy vegetables

Almost all green leafy vegetables, such as spinach, leeks, lettuce, broccoli, etc., contain a lot of calcium. The calcium content of alfalfa is as high as 713 mg/100g, and the calcium content of shepherd's purse is 294 mg/100g. In addition, green leafy vegetables also contain vitamin K, which promotes the conversion of blood calcium into bone calcium, and the mineral magnesium, which promotes the formation of osteoblasts. They are all good helpers for calcium supplementation.

Note: However, it should be noted that fresh vegetables contain oxalic acid, which will greatly reduce the absorption rate of calcium. It is recommended to blanch them before cooking, which can reduce about 60% of the oxalic acid, and stir-frying them with high heat and oil can remove about 20% of the oxalic acid.

03

Beans

Most beans only contain 113 mg/100g of calcium, but there are a few that are “calcium supplement experts” that cannot be missed.

The calcium content of winged beans can reach 440 mg/ 100g , and the calcium content of kidney beans with skin is 349 mg/100g, which is twice that of soybeans. Choosing the right beans to make some appetizers can also help supplement calcium.

Note: Many people are used to using soy milk instead of milk, which is a misunderstanding of calcium supplementation. After adding water to make soy milk, the calcium content will be diluted, only 1/10 of milk, and the calcium supplementation efficiency will be greatly reduced.

04

Soy products

The brine or gypsum added in the production and processing of soy products greatly increases the calcium content, so the calcium content in soy products such as tofu, tofu skin, and dried tofu cannot be underestimated.

Dried tofu (stinky tofu) contains 720 mg/100g of calcium, which is the highest calcium supplement efficiency among all soy products; vegetarian large intestine made with soy protein as the main ingredient contains 445 mg/100g of calcium; common tofu contains 350 mg/100g of calcium. In addition, natto, which is made from fermented soybeans, although the calcium content is not high, is the best food source of vitamin K2, which can activate osteocalcin and promote the entry of calcium into bones and teeth.

Note: Soy products are rich in protein. Eating too much at one time can easily cause indigestion, bloating, acid reflux and other uncomfortable symptoms. It is recommended to consume 100-150g of soy products per day.

05

Fish, shrimp, shellfish and other aquatic products

Among meats, the only foods that can really supplement calcium are aquatic products. The small size of anchovies contains 590 mg/100g of calcium, and the cooked capelin can contain 380 mg/100g of calcium. The calcium content of shelled shrimps and shellfish is particularly high. The inconspicuous field snails contain up to 1030mg/100g of calcium, and the calcium content of dried shrimps is as high as 555mg/100g. The "Dietary Guidelines for Chinese Residents (2011)" recommends eating 40-50g of aquatic products every day, and it is best to eat fish twice a week or 300-500g.

Note: It is well known that dried shrimps have a high calcium content, but it should be noted that they are high in salt and difficult to digest and have a low absorption rate. As a calcium supplement, they do more harm than good and are not recommended for daily consumption.

06

condiment

As a common condiment, sesame paste is a hidden calcium supplement that is easily overlooked. Grinding sesame seeds not only improves digestion and absorption, but also contains 1170 mg/100g of calcium, which is equivalent to eating a large spoonful of sesame paste (about 25 g) to meet the daily calcium requirement.

Note: Considering the high calories in sesame paste, it is not recommended to eat it every day. Just add it as a seasoning in daily cooking, or use it in wraps, pancakes and other pastries.

07

Nuts and seeds

Many people keep nuts and seeds as healthy snacks at home. In fact, they are also excellent ingredients for calcium supplementation. Rich in unsaturated fatty acids and a variety of fat-soluble vitamins, they also contain a large amount of magnesium, a key factor involved in bone metabolism. The highest calcium content in nuts is roasted hazelnuts, which can reach 815 mg/100 g; the calcium content of almonds and almonds can also reach more than 260 mg/100g. Among seeds, the calcium content of chia seeds, a new internet celebrity snack, is 630 mg/100g, and the calcium content of white sesame is 620 mg/100g.

Note: Nuts and seeds are high in fat, so it is not advisable to eat too much. According to the "Dietary Guidelines for Chinese Residents (2022)", it is recommended that each person eat 50-70g of nuts per week, which is a small handful per day.

08

cereal

my country's diet is mainly based on cereals. Among various cereals, there are not many with high calcium content. Oatmeal ranks first with 643 mg/100g, which is 4 times that of white flour; bran has a calcium content of 206mg/100g. The whole wheat bread made from them has a calcium content of 161 mg/100g. It can be used with milk, or boiled into delicious porridge with oats and black sesame, which has a better calcium supplement effect.

Note: Many people believe that oat milk is more effective in supplementing calcium than milk, but this is not true. Oat milk is a cereal drink made from oats and water. The word "milk" is used mainly because it tastes similar to milk and is suitable for people with lactose intolerance.

09

Outdoor exercise, more sunshine

Long-term lack of outdoor exercise and long-term sitting are important reasons for accelerating calcium loss. Increasing exercise can reduce or delay the occurrence of osteoporosis. The "Dietary Guidelines for Chinese Residents (2022)" recommends moderate-intensity physical activity at least 5 days a week, accumulating more than 150 minutes, encouraging some high-intensity aerobic exercise, and strengthening resistance exercises such as lifting dumbbells and elastic band exercises, 2 to 3 days a week. At the same time, sunbathing is also an important way to supplement calcium. 80% of vitamin D, which plays an important role in the absorption of calcium, is synthesized in the epidermis of the skin under the action of ultraviolet rays. Therefore, when there is sunlight outdoors, don't let your body miss the opportunity to supplement calcium.

Note: Since indoor glass can block ultraviolet rays, outdoor sun exposure is more effective.

10

Improve bad habits

Caffeine is a strong diuretic and will increase calcium excretion;

Carbonated drinks are rich in phosphoric acid, which will also form insoluble calcium phosphate with calcium, affecting calcium absorption;

Smoking can reduce bone density and increase the risk of fractures. According to research, the bone loss rate of smokers is about 1.5 to 2 times that of non-smokers.

Drinking alcohol will reduce calcium intake and increase urinary calcium excretion;

A high-salt diet will lead to the intake of more sodium ions, and the excretion of sodium ions will take away calcium from the human body;

High-oil diets such as frying and grilling will inhibit calcium absorption, and will also increase the risk of developing high blood pressure, high blood lipids, obesity and other diseases.

"Calcium supplementation is a systematic project, and it is also an art of 'eating and moving in balance.'" Starting from daily diet, changing the unreasonable dietary structure in the past and developing a healthy lifestyle can minimize the risk of osteoporosis and other diseases caused by calcium loss. For people who have already developed symptoms of calcium deficiency, do not be overly anxious and do not buy health products or medicines on your own. You should take medicine or supplement health products according to the doctor's orders after scientific evaluation by a clinical physician or nutritionist, and supplement calcium scientifically.

References:

[1] Chen Yu. Calcium deficiency, calcium supplementation, how to solve the troubles caused by "calcium" [N]. Guangming Daily, 2022-3-26(007).

[2] Hou Tingting. Analysis of misunderstandings and methods of calcium supplementation[J]. Nutrition and Health, 2021, 159(026):99-101.

[3] Zhang Wei, He Yuquan, Liu Zhonghou. Effects of several nutrients on osteoporosis[J]. Journal of Gerontology, 1993(2):121-123.

[4] Zhu Jinghua. A brief discussion on calcium supplementation[J]. Track and Field, 2022(7).

[5] Zhu Xiaowei, Zheng Houfeng, Factors influencing peak bone mass gain. [J] . Front Med, 2021, 15: 53-69.

[6] Wake-up food | Foods high in calcium such as beans

Author: jting

Reviewer: Zhang Na Peking University School of Public Affairs