Four top foods rich in calcium

鈣It is the most abundant mineral in the human body and is essential for the normal functioning of the body. Fortunately, many of our daily diets are high in calcium foods. Dairy products, vegetables, fruits, and even the cereals we eat every day are rich in calcium. Consuming good sources of calcium helps maintain healthy bones and teeth. In addition, calcium maintains healthy muscle and nerve function, and enables normal blood clotting and a normal heart rate.

┃human body该How to Take Calcium

It is important to note that the human body cannot synthesize calcium on its own. To get a steady intake of calcium, you need to eat calcium-rich foods. In other words, the body needs to replenish calcium by eating calcium-rich foods or taking calcium supplements.

┃如果human bodyInsufficient calciumWhat will happen

After eating, the body stores excess calcium in bones, blood, muscles and other tissues. Research shows that the human body stores 99% of calcium in bones, and the remaining 1% is found in blood, muscles and other tissues. Therefore, once the calcium supply is insufficient, the body will extract calcium from the bones, resulting in calcium loss in the bones, thereby causing bone loss. Therefore, low levels of calcium and bone mass can lead to bone problems such as osteoporosis and broken bones. Calcium deficiency can also increase your risk of blood pressure problems and make your teeth weak.

┃Top sources of calcium for your daily needs

Dairy products

Dairy products are the best sources of calcium and include milk, cheese and yogurt. Dairy products are recognized as foods that have many benefits to the human body. For example, one ounce of milk (about a full cup) contains about 250 mg of calcium. Among dairy products, milk is the best, while other types of dairy products have lower calcium content than milk.

Here are the dairy products you should include in your daily diet:

• Milk and fortified milk products
• soy milk
• cheese
• Yogurt
• ice cream

vegetables and fruits

Some plants also contain large amounts of calcium. Green leafy vegetables and legumes, such as kale and broccoli, contain easily absorbable calcium and a host of other healthy nutrients.

• cauliflower
• kale
• 甘藍
• Chinese cabbage
• Brussels sprouts
• mustard
• spinach
• white radish

Fruit sources of calcium include: pears, oranges, kiwi, mulberries, blackberries, and guava. You can also consume calcium-fortified orange or apple juice as a food source of calcium, especially during leisure time.

Foods that contain calcium include:

• tofu
• Figs (dried)
• dried beans
• salmon
• sardine

Nuts and seeds

Nuts and seeds are particularly useful for vegetarians who want to consume calcium-fortified foods. They can be made into a crunchy snack or even ground up and blended into smoothies or mixed into other foods.

Nuts high in calcium include:

• almond
• sesame
• Molasses
• Sunflower seeds
• sesame
• Chia seeds.

┃Should I take calcium supplements?

First of all,Health productsThe amount of calcium you need depends on how much calcium you get from food. Research shows that taking too much calcium at once, especially from supplements, can reduce the absorption of the mineral.

So if you're not sure how much calcium to get in your diet, talk to a registered dietitian. In this way, your doctor can estimate the amount of calcium in your diet if you consume foods high in calcium, such as milk, fortified milk, cheese, tofu, etc.

What’s more, if you don’t have access to calcium-rich foods or think you’re not getting enough calcium in your diet, a calcium supplement may be the right choice.

Patients with osteoporosis and bone degeneration can strengthen their bones by taking adequate calcium supplements into the body.

┃Essential Tips Before Buying Calcium Supplements

It should be noted that there are two types of calcium on the market.supplements, they come in the form of calcium carbonate and calcium citrate. A calcium carbonate tablet usually contains 500-600 mg of elemental calcium. Calcium citrate supplements contain 200-300 mg of calcium. pictureJiacunThe popular product Bone Calcium is a calcium carbonate supplement. To supplement calcium, the recommended dose for adults is 1,000-1,200 mg per day, depending on age. This means that if you were taking a 500 mg or 600 mg supplement, you could take it with breakfast and then take it again with dinner.

Finally, it should be noted that calcium supplements should not be taken at the same time as iron supplements. In addition, excessive salt intake will reduce calcium in the body, so try to avoid eating salty snacks and canned foods.