What are the functions of calcium?
Calcium not only helps maintain normal bone development and health, but also contributes to the normal contraction of muscles and heart, the sensitivity of nerves, and the regulation of cell permeability.
What are calcium supplement foods?
If you want to supplement calcium, milk is the best choice. It is recommended to drink 1.5-2 cups of milk every day, and the amount of 1 cup is about 240ml. You can also choose to consume low-lactose products such as yogurt, yogurt, cheese, etc. You can also supplement calcium from sources such as dried fish, dark vegetables, flat tofu, spiced dried tofu, and black sesame seeds.
What can’t be taken with calcium?
It is recommended not to eat foods rich in oxalic acid and phytic acid, such as kale, potatoes, and rhubarb, while supplementing calcium. Oxalic acid and phytic acid can affect calcium absorption.
Can soy milk supplement calcium just like milk?
Each 100g of soy milk contains 12mg of calcium, while each 100g of milk contains about 104mg of calcium. Therefore, milk is still a relatively rich source of calcium. If you are a vegetarian, it is recommended to eat "traditional Chinese tofu using calcium compounds as coagulant", which contains about 140mg of calcium per 100g!
When is the right time to supplement calcium?
When taking calcium supplement, it is recommended to take it before going to bed to reduce interaction with food. However, if you choose "calcium carbonate" as the source of calcium supplement, it must be taken with meals.
Is it true that eating calcium will cause bloating?
Consumption of "calcium carbonate" is more likely to cause discomfort than consumption of "calcium citrate", especially in the elderly. If you feel uncomfortable, it is recommended to change the type of calcium supplement, take it in small amounts frequently, and take it with meals.
Is it useful to drink bone soup to supplement calcium?
Chinese people often have the concept of supplementing the body with the shape, but it is a myth that animal bones are boiled into soup to supplement calcium! The bone mineral "hydroxyapatite" has extremely low water solubility and hardly dissolves during the soup making process. Bones are also the main tissue where heavy metal lead accumulates. Therefore, it is not recommended to use bone broth as a source of calcium supplement.
What is the recommended daily calcium intake for growing children and pregnant women?
Growing children: 0-6 months 300mg | 7-12 months 400mg | 1-3 years old 500mg | 4-6 years old 600mg | 7-9 years old 800mg | 10-12 years old 1000mg | 13-15 years old 1200mg | 16- 1200mg for 18 years old. Pregnant women: 1000mg. Lactation period: 1000mg.
Do you need to supplement calcium if you are used to drinking milk?
If you have the habit of drinking milk, the recommended amount is: you can drink 1.5-2 cups of milk every day, and 1 cup is about 240ml, so there is no need to supplement.
Do you feel that calcium supplements have no effect?
Calcium is an essential mineral. Whether through diet or health food intake, we hope to achieve the recommended daily intake to maintain health. If you are taking health food to supplement calcium, since health food is food and not medicine, the effect will not be immediate, and the experience may be different due to different body constitutions of each person. It is recommended to continue to consume it for a period of time and observe it. The most important thing is to find the health food that suits you. !
There are many kinds of calcium, how to choose the right one? Which type of calcium has the highest absorption rate?
First, you can determine the content of elemental calcium. For example, the elemental calcium in calcium carbonate accounts for 40%, which means that 500mg of calcium carbonate contains 200mg of elemental calcium. Different types of calcium compounds will have different proportions of elemental calcium, but you don’t have to worry about calculations. You can clearly know the amount of elemental calcium through the "Nutrition Label"! Common calcium dosage forms include calcium tablets, calcium tablets, calcium chewable tablets, calcium powder, calcium milk, etc. You can choose according to your personal needs. For example, the elderly or children who are not good at swallowing capsules and tablets can choose calcium powder or liquid calcium milk. It is recommended to purchase supplements containing vitamin D. Vitamin D can help calcium absorption, and the supplementation effect is better. Pay attention to the content of elemental calcium. The absorption rate of calcium is inversely related to the intake, which means that if you consume too much calcium at one time, the absorption rate will decrease. On the contrary, when you consume less calcium, the absorption rate will increase. So when your calcium supplement provides a high content of elemental calcium in a single pill/pack, you need to think about the benefits of supplementation. It is recommended that a single intake of elemental calcium should not exceed 500mg to maintain a good absorption rate. It is also recommended that supplementation in batches is better (taking calcium tablets as an example, taking one tablet in the morning and evening will be more effective than taking 2 tablets at a time)
