How to adjust your diet to help supplement calcium

　　Calcium supplementation should be done “early”, after the beginning of spring female It is necessary to supplement calcium, especially during the Spring Festival, a greasy diet will hinder calcium absorption, so attention should be paid to adjusting the diet.

　　Calcium is the foundation of bones

　　Calcium is one of the essential minerals for the human body, from children to adults to elderly , all need calcium to help various functions of the body’s systems, including immunity, nerve , circulation, digestion, etc. Some people have made statistics and found that the average person can only consume 250 to 350mg of calcium in a day's diet. The Department of Health recommends that the daily calcium intake of Chinese people should not exceed 1,000mg.

　　Milk, soy products, kelp, etc. are all good sources of calcium. In addition, you can add some vinegar when cooking to help dissolve calcium and aid absorption. As for people who like to eat greasy, salty and other high-fat foods, they should pay special attention to calcium supplementation, because fat and salt will inhibit the absorption of calcium.

　　Vitamin D promotes calcium absorption

　　Vitamin D can also promote the small intestine to increase the secretion of a protein that is conducive to calcium absorption. This protein will combine with calcium, so that the calcium absorbed in food can be more effectively absorbed by the small intestine, and then enter the blood circulation, increasing the calcium concentration in the blood.

　　90% of vitamin D in the human body relies on ultraviolet rays from sunlight and is synthesized by the body itself; the remaining 10% is obtained through food, such as mushrooms, seafood, animal liver, egg yolks, and lean meat. In addition, spending more time outdoors in the sun is also a good way to promote the synthesis of vitamin D in the body.

　　Collagen assists calcium absorption

　　22% of bones are protein, mainly collagen. A lack of collagen will not lock in calcium, reduce bone density, and eventually lead to osteoporosis. Past studies have also found that people who do not like to eat meat and soy products and are deficient in protein for a long time are prone to hip fractures. milk, egg , walnuts, meat skin, fish skin, pig trotter jelly, etc. are rich in collagen. Appropriate intake not only assists in calcium absorption, but also reduces triglycerides and cholesterol.

　　Potassium is a bone stabilizer

　　The main function of potassium is to maintain acid-base balance and participate in energy metabolism and normal neuromuscular function, which is indispensable for the growth and metabolism of bones. Eat more bananas, oranges, Grape Dried fruits, or tomato , spinach, yam, etc. can supplement potassium. However, if you have kidney disease, you must be careful not to eat too much high-potassium fruits and vegetables, as this may lead to myocardial weakness and arrhythmia.

　　Vitamin K locks calcium

　　Just like food needs certain additives, bones also need additive vitamin K to stimulate osteocalcin in bones and improve the "toughness" of bones. In your daily diet, choosing dark green leafy vegetables such as spinach, or soybeans, cabbage, etc. can help prevent the occurrence of osteoporosis. In addition, since vitamin K is a fat-soluble vitamin and the content in lettuce is small, it is best to eat fried vegetables to be effective.

　　Vitamin B12 strengthens bones

　　Vitamin B12 is the only vitamin that contains the mineral phosphorus, which plays an important role in maintaining bone hardness; it is like a scavenger, able to remove homocysteine ​​in the blood. A lack of vitamin B12 in the elderly can cause fatigue, poor digestion and absorption, and other effects. The daily intake of vitamin B12 for Chinese people is 2.4 micrograms. Animal liver, shellfish, lean beef, whole wheat bread and low-fat dairy products are all foods rich in vitamin B12.

　　Magnesium helps increase bone density

　　60% to 65% of the magnesium in the human body is found in bones. Both calcium and magnesium have the effect of calming nerves and relieving fatigue, and can also improve insomnia. If the magnesium intake in the diet is insufficient, the bone density will be lower, which indirectly affects the absorption of calcium. Stone fruits (such as almonds, pumpkin seeds, sunflower seeds and peanuts), dark green vegetables and bananas are rich in magnesium; the average adult needs about 350 mg of magnesium per day.