Many mothers are supplementing calcium for their children, but calcium supplementation has many dietary taboos that many people are unaware of. Once these taboos are violated, all the effort of calcium supplementation is wasted. Do you know what these taboos are? Follow the editor to find out right away!
I. High Protein
Food Examples: Large amounts of meat, excessive soy products
Reveal: A high-protein diet is a key cause of osteoporosis. Consuming 80 grams of protein per day will lead to a loss of 37 milligrams of calcium. Excessive intake of large amounts of meat and fish causes excessive fatty acids in the body to easily bind with calcium, "pulling" the calcium out of the body along with it.
Countermeasure: A "meat and vegetable balance" is a great way to improve the utilization of calcium. For example, adding some tofu when stewing fish can greatly promote the human body's absorption of calcium in the tofu with the vitamin D in the fish. Similarly, adding carrots when stewing mutton, cooking beef with tomatoes, etc., are all good ways to supplement calcium.
II. Phosphorus
Food Examples: Carbonated drinks, coffee, hamburgers, french fries, pizza, animal offal
Reveal: Phosphorus is one of the culprits that cause calcium loss. In a healthy body, the ratio of calcium to phosphorus should be 1:0.5. Only in this environment can calcium be smoothly absorbed by the body and perform its proper functions.
However, you often can't resist the temptation of cola and hamburgers, can't live without the rich aroma of coffee and fast-food pizza, and even love to eat animal offal. These may all be foods with high phosphorus content. If you consume too much, it will lead to an imbalance of the calcium-to-phosphorus ratio in the body.
This way, excess phosphorus will drive all the calcium out of the body, making it useless no matter how many calcium-rich foods you eat.
Countermeasure: Ask magnesium for help. Calcium and magnesium are like twin brothers, always appearing in pairs. Moreover, when the ratio of calcium to magnesium is 1:0.5, it is most beneficial for the absorption and utilization of calcium.
Therefore, while supplementing calcium, pay attention to consuming foods rich in magnesium. Nuts (such as almonds, cashews, and peanuts), soybeans, grains (especially rye, millet, and barley), and seafood (tuna, small shrimp) are all good choices.
III. Phytic Acid, Oxalic Acid
Food Examples: Almost all vegetables
Reveal: Just talked about the hindrance of meat dishes to calcium absorption, now we are going to trouble the vegetarian food. Since this killer is hidden in almost all vegetables, does that mean we can't eat vegetables? No!
For those who are used to mixing meat and vegetables in their meals, eating more vegetables is not a bad thing, but long-term vegetarians should be careful!
The vegetables you consume contain too much oxalic acid and phytic acid. Excess oxalic acid and phytic acid will combine with calcium elements to form substances that are not absorbed by the intestines and are eventually excreted. This is also the reason why vegetarians often suffer from "rickets" and "osteoporosis."
Countermeasure: Vegetarians should try to select vegetables with low oxalic acid content for consumption, such as cabbage, broccoli, etc. These vegetables can provide a large amount of easily absorbable calcium and contain more vitamin K, which can promote bone strength and thus greatly reduce the risk of fractures.
Before eating vegetables with high oxalic acid content like spinach and celery, you can blanch them in boiling water first. This can remove a considerable amount of oxalic acid.