Calcium supplementation has always been the most talked-about topic in the country, because calcium traces the largest proportion of trace elements in the human body. Calcium supplementation is needed during infants and toddlers. Calcium supplementation is required for children's growth and calcium is supplemented for adults. Older people need calcium supplementation. . Calcium supplements throughout the human life, but normal people can meet the needs of the body through the calcium intake of food, and some special people only calcium in the daily diet is completely inadequate, the need for additional calcium products. Do you know that you need calcium? How much calcium does your body need to consume daily? What can I eat for calcium? Following Xiaobian together to find out about calcium issues.
Do you lack calcium?
Calcium accounts for 40% of total body minerals, 99% of calcium (bone calcium) is concentrated in bones and teeth, and the remaining 1% (blood calcium) is present in the blood, intercellular fluid and soft tissue, which is indispensable for growth and development. Trace elements. If calcium intake is insufficient in life, it will cause the decrease of blood calcium level first, and then maintain the blood calcium level by pulling out bone calcium, resulting in a series of physiological disorders such as cramps, loose bone, bone hyperplasia, and rickets. Different people showed different symptoms of calcium deficiency:
Calcium deficiency in children and adolescents is manifested as poor growth, sparse teeth, orthodontic teeth, excessive sweating, inability to concentrate, awakening in dreams, and thin yellow hair.
Calcium deficiency in adults can cause cramps, loose teeth, fatigue, back pain, dysmenorrhea, osteoarthritis, and other symptoms.
The calcium deficiency in middle-aged and elderly people is mainly characterized by easy bone formation, numbness of hands and feet, humpback, loose bone, cramps, and tooth loss.
The main symptoms of calcium deficiency in pregnant women are fetal growth retardation, cramps, night sweats, back pain, tiredness, and loose teeth.
How much calcium does your body need every day?
The World Health Organization recommends that adults consume 800 mg of calcium per day. The American Medical Research Institute recommends that children aged 4 to 8 receive 1,000 mg of calcium per day and 1,300 years of age at 1,3 years. Let's take a look at the daily calcium intake recommended by the Chinese Nutrition Society for different age groups: 300 mg for the first 6 months, 400 mg for the 7 months to 1 year, 600 mg for the 1 to 3 years, and 4 to 10 years 800 mg, 1,000 to 1200 mg for 11 to 17 years, 800 to 1,000 mg for 18 to 49 years, 1,000 mg for 50 to 65 years, and 1500 mg for people over 65 years old. The recommended calcium intake for pregnant women in the early, middle, and late stages of pregnancy is 800 mg, 1000 mg, and 1200 mg, respectively, and the lactation period is 1200 mg. According to investigations, most people in China consume less than 400 mg of calcium from their daily diet, and calcium intake is generally insufficient, especially for pregnant women, menopausal women and the elderly. Therefore, in daily life, we should consciously ingest some foods with high calcium content. So, which foods contain high calcium content?
What to eat calcium?
milk
Drinking milk is the easiest and most direct way to supply calcium. Each 100g of pure milk contains 104 mg of calcium, and the calcium and phosphorus ratio in milk is very beneficial to the body's absorption of calcium. At the same time, milk is also rich in amino acids, minerals and vitamins, known as "white blood."
Sesame paste
When it comes to calcium supplementation, many people think of milk first. In fact, the most common type of food is sesame, which is the most abundant source of calcium. Each 100g of sesame contains about 870 mg of calcium. In addition, sesame sauce also has laxative effect, prevention of white hair, and skin beauty.
Shrimp skin
The calcium content of shrimp is second only to sesame paste, and contains 991 milligrams per 100 grams of dried shrimp. It is called a “calcium warehouse†and can be used to supplement calcium in the usual diet.
mustard
Do not think that vegetables can not be calcium, common mustard vegetables in some vegetables is also a good source of calcium. Each 100 g of mustard contains 230 mg of calcium and its calcium absorption rate is comparable to that of milk.
spinach
Every 100g of spinach contains 66mg of calcium, but the higher content of oxalic acid in spinach, combined with calcium into calcium oxalate is not conducive to the absorption of calcium, it is recommended that when eating spinach first dipped in water.
Soybean
Soybean, also known as soybean, not only provides the body with high-quality vegetable protein, but also has high calcium content. It contains 367 mg of calcium per 100g of soybean. In addition, most soy products such as tofu contain more calcium than soybeans of the same quality due to the addition of calcium-containing coagulants.
Seaweed
Eat seaweed calcium is also very good, every 100g of seaweed contains 264 mg of calcium, often eat seaweed can also improve the body's immune function.
loach
Loach has high nutritional value. In addition to the kidney function often mentioned, its calcium supplementation effect is also good. Each 100g of loach contains 299 milligrams of calcium, which is called the “ginseng of the waterâ€.
In addition to these foods listed above, daily food includes shrimp, seaweed, sea cucumber, dried fish, black fungus, watermelon seeds, and pumpkin seeds. Of course, calcium supplements through food can not only look at the calcium content of the same quality food, and the absorption rate after ingestion of the human body also needs to be considered. For example, sesame paste and dried small shrimps are high in calcium, but it is impossible to eat 100g of sesame or shrimp once a day. Therefore, it is necessary to diversify the diet, such as drinking milk and then ingesting foods with high calcium content. Some calcium needs are high. The special population is best to eat some calcium tablets to meet the calcium needed for body consumption.
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