Many mothers are supplementing calcium for their children, but calcium supplementation has many dietary taboos that many people don't know about. Once these taboos are violated, all the effort of supplementing calcium is in vain. Do you know what the taboos of calcium supplementation are? Then follow the editor to find out right away!
1. Phosphorus
Incarnations: Carbonated drinks, coffee, hamburgers, french fries, pizza, animal offal
Revealed: 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 properly absorbed by the body and perform its due functions.
However, you often can't resist the temptation of Coke and hamburgers, and you can't do without the rich aroma of coffee and fast-food pizza. You even love to eat animal offal. These are all foods that may contain a huge amount of phosphorus. If you consume too much, it will lead to an imbalance of the calcium-to-phosphorus ratio in the body.
This way, the 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. The ratio of calcium to magnesium is most beneficial for calcium absorption and utilization when it is 1:0.5.
Therefore, while supplementing calcium, pay attention to consuming magnesium-rich foods. Nuts (such as almonds, cashews, and peanuts), soybeans, grains (especially rye, millet, and barley), and seafood (tuna, small shrimp) are all good choices.
2. High Protein
Incarnations: Large amounts of meat, excessive soy products
Revealed: 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 fish and meat will cause 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 good way to improve the utilization rate of calcium. For example, adding some tofu when stewing fish. The vitamin D in fish can greatly promote the absorption of calcium in tofu. Similarly, adding some carrots when stewing mutton, cooking beef with tomatoes, etc., are all good ways to supplement calcium.
3. Phytic Acid, Oxalic Acid
Incarnations: Almost all vegetables
Revealed: Just after talking about the hindrance of meat dishes to calcium absorption, we are now going to find fault with vegetarian food. Since this killer is hidden in almost all vegetables, does that mean we can't eat vegetables? Wrong!
For those who are used to mixing meat and vegetables in their meals, eating more vegetables is not a bad thing. However, 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 bind 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 choose vegetables with low oxalic acid content, 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, such as spinach and celery, you can blanch them in boiling water first. This can remove a considerable amount of oxalic acid.