High-calcium food can prevent osteoporosis and fractures
Sufficient calcium allows children to develop normally, helps to increase growth. It also prevents the elderly from breaking bones due to osteoporosis. In addition to milk, there are other foods that are rich in calcium.
Let’s take a look at what foods have the highest calcium：
No.1 ~ 1 cup (240 ml) of high-calcium skim milk contains 490 mg of calcium, with extra calcium added to the milk.
No.2 ~ One piece (110 grams) of vegetarian chicken contains 351 mg of calcium. The vegetarian chicken is a bean product and is rich in calcium. However, beware of high sodium in vegetarian chicken and should not be consumed in excess.
No.3 ~ Each 200 grams of tofu contains 232-402 mg of calcium, solidified with edible gypsum (calcium sulfate), which is rich in calcium.
No.4 ~ 1 cup (240 ml) low-fat milk contains 288-338 mg calcium.
No.5 ~ One box (approximately 240 ml) of calcium-added soy milk contains 220-400 mg of calcium. If you cannot drink milk and dairy products, low-sugar soy milk with calcium can be the first choice.
No.6 ~ 3 pieces (about 100 grams) of dried tofu contains 308 mg of calcium.
No.7 ~ 3 pieces (160g) canned sardines with bone: 294 mg calcium, sardines are eaten with bone, rich in calcium.
No.8 ~ 1 box (150ml) plain yogurt contains 278mg calcium.
No.9 ~ 2 slices (40g) of cheese contains 222-326 mg of calcium.
No.10 ～ 1 cup (240 ml) whole milk contains 271 mg of calcium.
Also recommend other natural high calcium foods to you
Sesame ～ 100g of sesame contains about 975mg of calcium, which can be said to be a non-processed food with high calcium content. Sesame is rich in nutrients. Regular consumption can not only prevent premature graying or shedding of hair, but also has a good effect of laxative and anti-aging skin care.
Fig ～ Figs are not only rich in calcium, but also rich in dietary fiber and minerals such as potassium and magnesium. Among them, magnesium can strengthen bones and muscles, and can also help the body produce protein and regulate heartbeat.
Black beans ～ The calcium content of black beans is about 1.5 times that of spinach. Eating more black beans can soften blood vessels and delay aging, which is particularly beneficial to patients with high blood pressure and heart disease.
Kelp ~ Kelp is a high-calcium food, and its calcium is easily absorbed by the human body. Kelp is also high in iron, which has the effect of reducing blood lipids and preventing arteriosclerosis. You can usually eat more cold seaweed, or you can drink more seaweed ribs soup, which can help supplement calcium and iron.
Anti-osteoporosis requires calcium supplementation
Anti-osteoporosis mainly requires calcium supplementation, as well as vitamin D supplementation. Vitamin D helps the body absorb calcium. The recommended daily intake of vitamin D is about 600-800 IU, and you can absorb enough vitamin D when you are in the sun for 15-30 minutes a day. If you lack the opportunity to get in the sun, you can consider taking vitamin D supplements.
As for calcium, the basic daily calcium requirement is about 1000-1200 mg, and the elderly or patients with osteoporosis are about 1500 mg.
Osteoporosis has been getting younger in recent years. People under the age of 30 should increase their bone reserves while they are young. Once a person is 40 years old, bone mass will begin to lose significantly.
Calcium is very important to the human body. Calcium deficiency will not only lead to irritability, insomnia, cramps, backaches and hair loss, but also osteoporosis.
Calcium supplement has an upper limit
There is an upper limit for calcium supplementation, too much absorption can cause constipation and bloatin.
Generally, calcium is absorbed from the diet. Therefore, everyone should avoid taking high-dose calcium tablets at a time or exceeding the recommended intake. The human body can only absorb about 500 mg of calcium each time. Therefore, if you take 1000 mg calcium tablets daily, it is recommended to take 2 times for better absorption.
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