Female health knowledge

Calcium is an important element in bone health, as everyone knows. Women to a certain age, the body calcium will increase with age and gradually lost, if not timely calcium supplements, it may bring all kinds of hidden dangers to health.

Every woman knows she needs calcium, but she doesn't know when and how much calcium she should take. Even a lot of people still think that only drink milk and eat calcium to calcium. Today, Xiao Bian will come for you science, calcium supplements those things.

First, the best age for women calcium

Studies have shown that only in the 30 year old or so period of calcium supplementation, mineral content in the bone can reach the highest value. After 35 years old, the whole body's physiological function began to decline. If before 35 years old to the whole puberty, pay attention to calcium supplementation, is the best period of calcium supplementation.

Calcium is one of the essential nutrients for the human body. Children need calcium for development, and women and middle-aged and elderly people must also supplement calcium to maintain bone density. If the dietary intake of calcium is inadequate, the concentration of calcium in the blood drops, which can affect the bones, teeth, and even heart and brain functions.

Two, women daily calcium appropriate?

According to the China Society of nutrition recommendation: the daily intake standard for Chinese residents (DRI) is 800~1200 mg in elemental calcium. But at present, our dietary structure is low in calcium, it is difficult to achieve this indicator, so the daily intake of calcium is often inadequate. Therefore, usually in the diet must pay attention to increase calcium content of high food or calcium preparation to meet the daily needs of calcium.

Three, what foods can women eat calcium?

1. sesame

Sesame is the most abundant calcium content of food, calcium content per 100 grams sesame was 1057 mg, more than 10 times the milk. In addition, sesame is rich in protein, amino acids and vitamins and minerals, has a high value of health care.

2. sea cucumber

High nutritional value of sea cucumber sea cucumber, hectogram containing 14.9 grams of protein, 0.9 grams of fat, 0.4 grams carbohydrates, 357 milligrams of calcium, phosphorus 12 mg, iron 2.4 mg, vitamin B1, vitamin B2, niacin, etc.. Sea cucumber contains very low cholesterol. It is a typical high protein, low fat, low cholesterol food. Plus its delicate meat, easy to digest, it is very suitable for the elderly, children and people with weak constitution to eat.

3. shrimp

The calcium content of shrimp is very rich, each 100 grams of dried small shrimps 991 mg of calcium after sesame. The elderly often eat shrimp, can prevent itself due to calcium deficiency caused by osteoporosis. Shrimp nutrient rich, containing protein, minerals and vitamins A, aminophylline, etc., can enhance the physique, and its rich magnesium on heart activity also has a very good regulatory role.

4. tofu

Tofu is soy products is not high calcium content in soybean, but after making a Dried tofu, tofu, chicken and other soy products, calcium content increased significantly, 164 mg of calcium per 100 grams of tofu, 100 grams of Dried tofu 100 grams of chicken 308 mg of calcium, 319 mg of calcium, the reason is added in the process of processing and manufacturing the "old" tofu coagulant, adding more coagulant, higher calcium content, "tender" tofu coagulant added less, calcium content is lower than the old tofu. Tofu tender, easy to digest, very suitable for the elderly to eat, eat tofu and nourishing qi.

5. cheese

Dairy products are the best choice for food calcium supplements, cheese is more calcium containing dairy products, and these calcium is very easy to absorb. Each 100 grams of cheese contains 659 mg of calcium and is rich in calcium.

Cheese can enhance the low resistance to disease, promote human metabolism, enhance the vitality, protect eye health and keep your skin fit; cheese is the lactic acid bacteria and their metabolites have certain effect on human health, is conducive to maintaining stability and balance of the normal flora of the human intestinal tract, prevent constipation and diarrhea; fat in cheese and heat is more, but the cholesterol content was relatively low, on cardiovascular health also has the positive side.

6. kelp

Kelp is rich in calcium, is often neglected, in fact, every 100 grams of kelp calcium content of 241 mg. In addition, laminarin containing kelp alginate, galactan polysaccharides such as kelp, lysine, glutamic acid, aspartic acid, proline, amino acid, vitamin B1, B2, C, P and carotene, iodine, potassium, calcium and inorganic salt.