Nowadays, calcium supplementation has garnered a lot of attention. Not only are there various calcium supplements on the market, but many foods are also marketed as high-calcium products. In fact, you can easily get enough calcium just by paying attention to a few dietary points.
Eat less meat
Some scientific studies have found that moderate protein in the diet helps with calcium absorption. However, when protein intake is too high, the absorption rate of calcium actually decreases, and the amount of calcium excreted in urine increases, which can lead to a calcium deficiency. Therefore, a diet habit of consuming large amounts of meat and fish can easily hinder calcium absorption. The dietary guidelines suggest that adults should consume 50-75 grams of meat and poultry daily.
Eat less salt
Studies have found that the more salt (sodium chloride) you consume, the more calcium is excreted in urine, and the poorer the calcium absorption. It is recommended that daily salt intake should not exceed 6 grams.
Drink less alcohol
Research shows that excessive alcohol consumption can damage liver function, which in turn affects the metabolism of vitamin D,不利于钙的吸收。
On top of that, to ensure sufficient calcium intake, you should also follow these dietary points.
Eat more green leafy vegetables
Many green leafy vegetables are excellent sources of calcium. For example, bok choy, broccoli, rapeseed, and lettuce contain 50-108 mg of calcium per 100 grams. Eating about 500 grams of green leafy vegetables daily can supplement around 350 mg of calcium. Additionally, the ample supply of potassium and magnesium in these vegetables helps reduce calcium loss, and vitamin K is essential for depositing calcium into bone collagen.
Drink more milk
Milk is not only rich in calcium (about 104 mg per 100 grams) but also contains vitamin D, which improves calcium absorption. Drinking 300 grams of milk daily can provide you with 312 mg of calcium.
Eat more soy products
Data shows that 100 grams of northern firm tofu contains 138 mg of calcium, while southern tofu has 116 mg. Therefore, eating about 50 grams of northern firm tofu can provide 69 mg of calcium. Furthermore, soy products like shredded tofu and dried tofu are processed with calcium-containing coagulants, making them good sources of calcium. However, soy milk, soybean juice, and silken tofu are relatively low in calcium.
In addition, nuts and seeds such as cashews, watermelon seeds, and pistachios are high in calcium and can be eaten in a handful daily. Of course, many of the foods we normally eat contain small amounts of calcium, such as eggs, staple foods, and fruits, from which we typically get about 100 mg from a normal diet. Adding it all up, your daily calcium intake can exceed the recommended 800 mg.