Calcium is the most abundant inorganic salt in the human body, accounting for about 2% of body weight. Calcium is not only the main mineral component of bone tissue but also plays an important role in various physiological and biochemical processes in the body.
Five Recommended Categories of Calcium-Rich Foods
Calcium deficiency is a common nutritional disease. To prevent deficiency, we should pay attention to scientific and reasonable calcium supplementation in our daily lives. So, what can we eat to supplement calcium??
Category 1: Milk. The nutrients per 100 grams of milk are as follows: Calories (54.00 kcal), Protein (3.00 g), Fat (3.20 g), Carbohydrates (3.40 g), Vitamin A (24.00 μg), Calcium (104.00 mg), etc., containing many minerals. Moreover, milk is the best source of calcium for the human body, and the calcium-phosphorus ratio is very appropriate, which is beneficial for calcium absorption. It has a complex composition, with at least 100 types, and the main components are water, fat, phospholipids, protein, lactose, inorganic salts, etc.
Tip: For pregnant women and the elderly, milk is a good choice.
Category 2: Soy Products. Soy products are foods processed mainly from beans such as soybeans, red beans, mung beans, peas, and broad beans. Most soy products are tofu and its further products, formed by coagulating soy milk. The nutritional value of soy products is mainly reflected in their high protein content. The essential amino acids in soy products are similar to animal protein, and they also contain minerals needed by the human body such as calcium, phosphorus, and iron. Importantly, soy products contain no cholesterol.
Tip: Beans can not only be used to make soups but can also be processed (for example, soybeans are processed into soy milk, tofu, tofu skin; black beans are processed into fermented black beans, bean sauce, and other delicious seasonings).
Category 3: Meat and Eggs. Meat is almost universally popular. The protein content in meat is between 10% and 20%. The protein in meat is complete protein, providing all the types of amino acids needed by the human body and promoting calcium absorption. The main nutrient in egg white is protein, while the yolk contains more nutrients. Inorganic salts such as calcium, phosphorus, and iron are mostly concentrated in the yolk.
Tip: Meat and eggs are common foods in our lives. We should eat more of them as they are very beneficial to our health.
Category 4: Seafood. For example, kelp is a vegetable with very high nutritional value. Compared to spinach and rapeseed, its crude protein, sugar, calcium, and iron content are several times or even dozens of times higher, except for vitamin C. There is also dried shrimp, which is rich in protein and minerals. Its calcium content is extremely rich, earning it the name "calcium warehouse," and it is a better way for people with calcium deficiency to supplement calcium.
Tip: People who are easily allergic to seafood should be more cautious.
Category 5: Calcium Supplements. When choosing calcium supplements, one should adhere to the principles of safety, no side effects, high content, and high absorption rate. For example, the absorption rate of calcium gluconate is 27%, and that of calcium lactate is 32%. Calcium carbonate has the highest calcium content, with an absorption rate of up to 39%. It is soluble in stomach acid and has become the most widely used and most common type of calcium supplement.
Tip: Medicines are not the same as food. Everyone should be cautious and careful when purchasing, and make sure to choose a reliable and correct product.