What should I eat for calcium deficiency?

1) dietary calcium supplementation is the key to calcium deficiency, and dietary adjustment is the first choice. In daily food, foods with calcium supplement function are mainly divided into the following six categories: 1. Milk and dairy products such as cattle, goat milk and its milk powder, cheese, yogurt, condensed milk, etc. This is the most effective, safest and most scientific calcium supplement food for human body. Milk itself has high calcium content and high utilization rate, which is an excellent source of natural calcium. Normal people insist on drinking about 300 ml of milk every day, combined with a scientific and reasonable balanced diet, which can basically meet the demand for calcium. You can also choose yogurt, cheese and other dairy products. 2. Beans and bean products include soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin and tofu milk. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2 and nicotinic acid. Long-term consumption can obtain rich nutrition and prevent osteoporosis. In addition to bean products, we often eat river fresh and seafood, such as crucian carp, carp, silver carp, loach, shrimp, dried shrimps, dried shrimps, crabs, kelp, laver, clams, sea cucumbers and snails. It can also achieve the purpose of supplementing calcium. 3. Nut foods These foods include almonds, peanuts and pine nuts. Because they are rich in oil, vitamins, minerals and a lot of calcium, they have anti-aging effects, and can strengthen bones and enhance physical fitness if eaten regularly. If the above foods can't meet the body's needs, it's not too late to consider choosing suitable products to supplement calcium. 4. Meat and poultry eggs such as mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs, and pork floss. 5. Vegetables include celery, rape, carrots, radish tassels, sesame seeds, coriander, potherb mustard, black fungus, mushrooms and so on. 6. Fruits and dried fruits include lemon, loquat, apple, black dates, preserved apricots, orange cakes, peaches, almonds, hawthorn, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts and lotus seeds. In addition to reasonable selection of calcium preparations, it is also important to get more sunshine, balanced nutrition and scientific cooking. There are many foods available for calcium supplementation every day. 2) What other good ways to supplement calcium? 1. Eating less salt is equivalent to supplementing calcium. British scientists have found that the intake of salt in diet is the main determinant of calcium excretion. That is, the more salt intake, the more calcium excreted in urine, and the worse calcium absorption. 2. Eating disorder is the cause of calcium deficiency, and nutrition is closely related to bone mineral density. Malnutrition in childhood will hinder the normal development of bones and lead to accelerated bone loss in old age; Eating disorder in adulthood is also an important cause of calcium deficiency and osteoporosis. Eating calcium tablets is the best way to supplement calcium. Many of the natural foods we eat every day can supplement calcium, such as dairy products and bean products. Compared with calcium tablets, these foods are cheap and convenient to eat, and should be the first choice for calcium supplementation. In addition to daily food regulation, if it can't meet the needs of the body, using nutritional supplements or fortified foods is also one of the means to solve the problem of insufficient intake of micronutrients. Diabetic patients must be careful to supplement calcium. Diabetes is prone to osteoporosis. At this time, it is necessary to supplement enough calcium. Of course, simply supplementing calcium cannot have an absolute therapeutic effect on osteoporosis. It is necessary to take vitamin D preparation and calcitonin at the same time to achieve good calcium absorption effect, thus alleviating the symptoms of osteoporosis. 4. Calcium supplementation requires more sunshine and more exercise. In addition to supplementing calcium and nutrition mentioned above, in order to better absorb calcium, we should also do some supplementary work of supplementing calcium: usually, more sun exposure and sufficient ultraviolet radiation can promote the synthesis of vitamin D in the human body and improve the absorption rate of calcium; Increasing physical exercise, joint exercise and stretching exercise can improve the nutritional status of skeletal muscle and increase bone density. 5. How to choose calcium supplement products In the dazzling array of calcium supplement products, people are often induced by powerful propaganda offensive, and it is not easy to choose suitable, scientific and effective calcium supplement products. Generally speaking, the insurance rate is higher than other brands when choosing brand-name products from well-known manufacturers. Secondly, vitamin D should be supplemented while supplementing calcium. Vitamin D can improve the absorption rate of calcium, effectively help the human body to absorb calcium, and increase the curative effect of calcium supplementation.