The best time of year for calcium supplementation is
Calcium is one of the important elements required by the human body. It is an important substance for maintaining all cell functions. It is the main component of teeth and bones. It is involved in physiological processes such as heart beat, nerve conduction, blood clotting and muscle contraction regulation. Calcium binding protein plays a very important role in the process of skeletal muscle contraction. So calcium supplementation is very important. Let's see how to supplement calcium in different seasons.
Spring: The golden period for calcium supplementation
As the saying goes: "A year's plan is in spring", this is true. This is because people "live" in the icy winter for several months, and then go out of the house one after another in spring. Outdoor exercise will increase the blood flow of bone circulation and bone metabolism, so the absorption and utilization of calcium by bones will also increase. It can be said that drinking more milk at this time, especially some functional milk to supplement calcium, will definitely get twice the result with half the effort...
However, the sudden start of exercise in spring is also prone to accidental injuries, such as fractures and sprains. At this time, it is often necessary to consume protein and calcium-containing foods, such as milk, crispy fish, sesame seeds, day lily, kelp, etc., to promote wound healing. In addition, you should also get more sun exposure. Ultraviolet rays can promote the absorption of vitamin D by the skin, and vitamin D can help people absorb calcium more effectively and help injured bones recover as soon as possible.
For children in the growth and development period, spring is the golden season for bone growth. Studies have shown that children grow fastest in spring, and their height can increase by an average of 1.37 cm. Therefore, children should not consume less than 1,000 milligrams of calcium per day. While eating more calcium-rich foods, they should also insist on drinking milk every day. Because milk is rich in calcium, vitamin D and a variety of amino acids required by the human body, and milk contains phosphorus, potassium, magnesium and other minerals with a very reasonable combination, which is conducive to strong bones and enhance body immunity.
Summer: Drink more milk and go out more to strengthen your bones
Summer is the sunniest season of the year. The ultraviolet rays in the sun can react with the 7-dehydrocholesterol in the human body to produce vitamin D, which can promote calcium absorption, and play a role in promoting bone calcification. So people often run outside during this time, such as outdoor activities at least 1-2 hours a day, which is very beneficial to strong bones.
However, strenuous exercise can also easily cause a large loss of blood calcium. Therefore, in summer, on the premise of ensuring proper outdoor activities, it is also necessary to properly supplement calcium through diet, such as ensuring two glasses of milk (about 500 ml) per day. Some functional milk, such as OMP milk, contains trace amounts of natural active protein, which can enhance bone density and delay bone aging, which can help bones better absorb calcium and retain calcium.
In addition, many people believe that all kinds of fresh fruits and vegetables are rich in summer, which helps to supplement calcium. In fact, this is not the case. Although fresh fruits and vegetables contain a certain amount of calcium, it does not mean that they can directly supplement calcium, but most of them are rich in vitamin C, and vitamin C can play a role in promoting calcium absorption. Therefore, while eating more fruits and melons, it is still necessary to drink milk to supplement calcium. It is worth reminding that for vegetables with high oxalic acid content, such as spinach, bamboo shoots, celery, etc., it is recommended to blanch in water before eating to remove some oxalic acid to avoid affecting calcium absorption.
Autumn: Increased calcium demand
Summer and autumn alternate, and the human body experiences a whole summer of consumption, and the demand for various nutrients gradually increases, and calcium is no exception. For example, the human body is like a bank, and calcium is like money. Only by constantly depositing in advance can you not make ends meet. Therefore, in autumn, you must save calcium for your health, eat more shrimp skins, fresh fish, live shrimp, kelp, etc., and drink more milk and eat more soy products.
Among them, dairy products are the best food for calcium supplementation. Some functional milks contain osteoblast protein OMP, a natural active protein that exists in trace amounts in milk, which has a unique mechanism and effect on improving human bone density. Compared with ordinary milk, the content of active milk protein is expanded by 100-1000 times, so it has the effect of maintaining bone health. Especially for the elderly, drinking more milk is easier to absorb calcium than oral calcium tablets, and can effectively maintain the balance of acid and alkali in the human body. For young children, do not eat a partial diet, such as eating more vegetables rich in vitamin C, fruits and fresh fish with vitamin D while consuming more calcium.
Women should also pay attention to calcium supplementation in autumn. At this time, the cool breeze takes away the dryness and heat, and also makes the watery face dry. Since ancient times, many women have used milk to nourish their skin in the dry season. For example, in ancient Rome, Cleopatra, the queen of Egypt, used it internally and externally to moisturize her skin. In addition, women who are menopausal and pregnant will experience changes in estrogen levels, and calcium loss in the body will accelerate, so they need to pay more attention to calcium supplementation. At this time, you can drink some milk, which is about 250 ml to 500 ml a day. According to data, every 500 ml of milk can provide 500 mg of calcium, and it is easily digested and absorbed by the human body, which is unmatched by other foods.
Winter: Appropriately increase vitamin D intake
Adults are most susceptible to calcium deficiency in winter. In addition to the monotonous diet in winter, this is also due to the decrease in winter activity. At this time, coupled with the lack of sunlight, the production of vitamin D in the human body will naturally decrease, which is not conducive to calcium absorption. Therefore, while increasing the activity, you can also take vitamin D supplements appropriately under the guidance of a doctor...
In addition, with the increase of age, the elderly will not only lose calcium in the bones, but also gradually reduce the collagen material. Good bones should be a perfect combination of toughness and strength. Therefore, calcium supplementation and collagen supplementation should be "two-pronged". On the one hand, 1-2 bags of milk per day should supplement calcium without fail; on the other hand, vitamin C supplementation to make up for the loss of collagen eggs, appropriate consumption of some pig trotters and fat-free meat slices, etc., to ensure adequate daily protein intake.
It can be seen that milk is indispensable in calcium supplementation foods in all seasons. And in recent years, experts have been emphasizing that a glass of milk strengthens a nation, and insisting on drinking milk should start from an early age. Because the absorption rate of calcium in milk can reach 30% - 40% or more in young children, and 20% - 30% in adults. Before the age of 35 is an important storage period for bone, and half of the bone storage is completed in preschool, so this determines that we must develop the habit of drinking milk from an early age, and throughout our lives.
Common misconceptions about calcium supplementation
1. Drink cola coffee as water
In recent years, osteoporosis patients have a younger trend, which may be due in part to the fact that young people often drink cola, Sprite, and carbonated drinks contain phosphoric acid, which not only decreases the body's absorption of calcium, but also accelerates the loss of calcium.
2. Make up too much at once
Calcium supplementation should not be too much at one time, it should be a small amount of calcium tablets. It is recommended to buy small doses of calcium tablets and take them two to three times a day. Especially for the elderly, gastrointestinal digestion and absorption function is reduced, and a small amount of calcium supplementation can reduce the occurrence of constipation, kidney stones and bladder stones.
3. Calcium in liquid form
Some people think that liquid calcium is easier to absorb than calcium tablets, but in fact, the main absorption place of calcium is not in the stomach, but in the intestines. Therefore, the calcium taken needs to have a good protective mechanism, which is not disturbed by gastric acid in the stomach and can be absorbed by the intestines. And liquid calcium supplements are difficult to achieve this.
4. Do not pay attention to exercise after calcium supplementation
The calcium ingested by people first enters the gastrointestinal tract, then transfers to the blood, and finally transfers from the blood to the bones. Therefore, people only need to exercise more, increase the intensity and frequency of exercise, and the calcium in the blood will be converted into the bones. Therefore, exercise can help improve calcium absorption and maintain bone density. The most beneficial activities for bone health are walking, jogging, climbing stairs and dancing. It is recommended to do aerobic exercise at least twice a week.
5. Ignore vitamin D and elemental calcium
Chinese people have relatively low levels of vitamin D, which makes it impossible to absorb and utilize a lot of calcium when supplementing, and even calcium deficiency occurs every day. Therefore, high-concentration calcium sources with high elemental calcium content, such as calcium carbonate sources, should be selected to fully meet the needs of calcium supplementation. In addition to elemental calcium, vitamin D is also very important. Vitamin D is like a transporter. Only when it exists can calcium be "transported" into the human body.
Previous：What does blanching mean? blanching
