Top ten calcium supplement foods, keep them in your collection

What foods can supplement calcium? According to the \”Recommended Intake or Appropriate Intake Table of Dietary Minerals for Chinese Residents\”: 0-5 months: 200mg/day (appropriate intake); 6-12 months: 250mg/day (appropriate intake) ); 13-36 months: 600m/day (recommended intake); 4-6 years old: 800m/day (recommended intake); 7-10 years old: 1000m/day (recommended intake); 11- 13 years old: 1200mg/day (recommended intake); 14-17 years old: 1000mg/day (recommended intake); 18-49 years old (normal adults): 800mg/day (recommended intake); 50- 80 years old: 1000mg/day (recommended intake) Pregnant women: 800mg/day in the first trimester, 1000mg/day in the second and third trimesters (recommended intake); lactating women: 1000mg/day (recommended intake). The latest and most complete 2023 [Kindergarten, Junior High and High School] premium VIP course catalogs from famous teachers in various disciplines on the entire network, click to view now! For people with special needs for calcium, when they cannot absorb enough calcium through normal meals, they need to use some fortified foods and calcium supplements, but they also need to pay attention to their daily calcium intake. In addition to calcium supplementation, attention should also be paid to vitamin D3 supplementation to promote calcium absorption. If you only supplement calcium without vitamin D, the overall absorption will be affected. You can go outdoors and bask in the sun every day to help synthesize vitamin D and promote calcium absorption. Calcium supplementation is one of the important measures to maintain bone health, and for people who need a large supply of calcium, consuming high-calcium foods is the simplest and most effective way. This article will introduce the top ten calcium supplement foods. 1. Cheese Cheese is one of the best sources of calcium. 100 grams of cheese contains 740 mg of calcium, equivalent to 74% of the recommended daily intake. 2. Dairy products: Milk, yogurt and cheese are all good sources of calcium. Milk contains 125 mg of calcium per 100 grams. 3. Seaweed Many seaweeds are rich in calcium, among which seaweed and kelp are the most prominent. Each 100 grams of seaweed can provide about 1200 mg of calcium, and kelp has 170 mg. 4. Beans Beans are rich in protein and fiber, and are also rich in calcium. Black beans contain 175 mg of calcium per 100 g. 5. Fish Fish are rich in many nutrients, including calcium. For example, 100 grams of salmon contains 200 mg of calcium. 6. Nuts: Nuts such as hazelnuts, almonds, and pistachios are rich in fat and calcium. Pistachios contain 115 mg of calcium per 100 g. 7. Green leafy vegetables Green vegetables are rich in nutrients, including calcium. For example, 100 grams of celery contains 40 mg of calcium. 8. Aquatic products In addition to fish, shellfish and shrimp are also good sources of calcium. For example, 100 grams of oysters contain 70 mg of calcium. 9. Soy milk and soy products Soy milk and soy products are plant foods rich in calcium. Tofu contains 510 mg of calcium per 100 grams. 10. Dried fruits The calcium content in dried fruits cannot be ignored. For example, 100 grams of sunflower seeds contains 252 mg of calcium. Anyway, by selecting theseSupplementing calcium with high-calcium foods can maintain bone health and prevent osteoporosis. However, it should be noted that excessive intake of calcium may cause other health problems, so the amount needs to be controlled reasonably.

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