Are you still worried about whether or not to add calcium to your family? Today we came to talk about calcium supplements.
How to judge whether calcium deficiency
1, see the symptoms: 1) calcium deficiency in infancy may be hyperhidrosis, night terrors, irritability, pillow bald, growth retardation, poor bone calcification; 2) young or postmenopausal women calcium deficiency may have unexplained low back pain, length Shortening, kyphosis, non-violent fractures and other conditions; 3) The elderly are prone to calcium deficiency osteoporosis, bone softening, bone hyperplasia.
2, see indicators: 1) Determination of serum calcium concentration, serum calcium reference value for adults 2.1 ~ 2.6mol / L; 2) Determination of bone mineral density (BMD), the normal reference range is between -1 to +1.
3, look at the diet: Review whether you often use high calcium foods, such as milk and dairy products, seafood, nut foods, soy products.
Xiaobian introduce some calcium foods:
1, eat more vegetables
Many people prefer to eat meat foods, but vegetables contain not only a lot of potassium and magnesium. They can help maintain acid balance and reduce calcium loss. At the same time, vegetables contain a lot of calcium. Therefore, we must eat more calcium-like vegetables such as canola, cabbage, and celery.
2, milk calcium effect is good
There is also a large amount of protein in milk, there are 250 mg of calcium per 250 grams of milk, and there are also rich in potassium and magnesium, and the absorption of calcium can also promote. Milk not only does not make body fluids acidic, it does not promote the loss of calcium, so milk is the best food for calcium.
3, eat soy products
For example, soybeans are high-protein foods and have high calcium content. 500 grams of soymilk contains 120 milligrams of calcium. Eat more soy products at a time to effectively supplement calcium.
4, eat more animal bones
Animal bone contains more than 80% of calcium, but it is more difficult to absorb, so when doing animal bones, it is recommended to break it in advance, add a little vinegar can better promote the absorption of calcium.
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