The best time for women to take calcium supplements

The group's dietary calcium intake only accounts for 50% of the strongly recommended intake, and the calcium intake is insufficient. Especially for women, they need to supplement calcium and zinc after the age of 25 to avoid osteoporosis. So what is the most effective way to supplement calcium? The best time to supplement calcium and zinc: "both sides" and "in the middle" In a person's life, the "both sides" and "in the middle" are most likely to be deficient in calcium, and are also the best time to supplement calcium and zinc.

"Two sides" refers to children and the elderly. Children and adolescents grow rapidly and have a high demand for calcium. As people enter middle age, calcium outflow continues to increase, and bone density loss begins at around 50 years old for women and around 65 years old for men, and continues throughout the entire aging period. The "middle stage" refers to the period of pregnancy and breastfeeding when a woman shoulders the nutritional burden of "two people". During this special period of life, due to the body's increased need for calcium or accelerated calcium loss, the body is in a state of "calcium starvation". At this time, calcium and zinc supplements not only have high digestibility, but can also effectively prevent calcium deficiency related symptoms.

Spring: The golden period for calcium and zinc supplementation

As the saying goes, "A year's plan begins with spring," and this is not a lie. This is because people have been “housing up” in the freezing winter for many months, and have gradually left their homes in early spring. Outdoor exercise will increase the blood volume of the bone circulation system and increase bone metabolism, thereby increasing the absorption and utilization of calcium by bones. It can be said that drinking more milk at this time, especially some functional milk to supplement calcium and zinc, will definitely be more effective.

However, suddenly starting exercise in spring can also easily lead to accidents, such as fractures, sprains, etc. At this time, it is usually necessary to take in protein and foods high in calcium, such as milk, crispy fish, white sesame, golden needle vegetables, kelp shreds, etc. to promote the healing of injuries. In addition, you should get more sun exposure. Ultraviolet rays can promote the skin's absorption of vitamin D, and vitamin D can help people absorb calcium more effectively, which is beneficial for injured bones to recover as soon as possible.

For children in the growth and development period, spring is also the golden season for bone growth. Studies have shown that children grow taller in spring, with an average increase of 1.37 cm. Therefore, the daily calcium intake of children should not be less than 1000 mg. 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 needed by the body, and the combination of various minerals such as phosphorus, potassium, magnesium in milk is very effective, which is beneficial to strengthen bones and enhance the body's immunity.

Summer: Drink more milk and go out more to strengthen bones

Summer is the time of year when the sun is more abundant. The ultraviolet light in the sun can react with 7-dehydrocholesterol in the body and convert it into vitamin D, which can promote calcium absorption and has the effect of promoting bone thickening. Therefore, it is very beneficial to strengthen bones if we go outside frequently during this period, such as playing outdoor activities for at least 1-2 hours a day.

However, excessive exercise can easily lead to a large outflow of blood potassium. Therefore, under the premise of ensuring adequate outdoor activities in the summer, it is also necessary to supplement calcium and zinc through diet in moderation, such as drinking two cups of milk (about 500ml) a day. Some multifunctional milk, such as OMP milk, contains trace amounts of natural specific protein, which can increase normal bone density, slow down bone degeneration, and help bones absorb calcium as quickly as possible and absorb calcium.

In addition, many people believe that the rich variety of vegetables and fruits in summer are helpful for supplementing calcium and zinc. Actually not. Although fresh fruits and vegetables contain certain high-quality protein, it does not mean that they can directly supplement calcium and zinc. It is just that most of them are rich in vitamin C, which can promote calcium absorption. Therefore, in addition to eating more fruits and vegetables, you should still drink milk in moderation to supplement calcium and zinc. The most important thing to remind you is that for vegetables and fruits with high oxalic acid content, such as broccoli, lettuce, and celery, it is recommended to blanch them in water before eating to remove some of the oxalic acid to prevent affecting the digestion and absorption of calcium.

Autumn: Increased calcium requirements

As summer turns to autumn, the body has experienced a whole summer of consumption, and its demand for various nutrients gradually increases, and high-quality protein is no exception. For example, the body is like a financial institution, and high-quality protein is like money. You can only deposit it in advance to avoid financial constraints. Therefore, in the autumn, we must store high-quality protein for our health, eat more dried shrimp skin, live fish, live shrimp, kelp, etc. In addition, we should also drink more milk and eat more beans.

Among them, dairy products are the best food for calcium and zinc supplementation. Some functional milk contains osteoblastic protein OMP, a natural special protein that exists in trace amounts in milk and has unique principles and effects on improving the normal value of bone density. Compared with ordinary milk, the content of its specific milk protein is increased by 100-1000 times, so it has the effect of maintaining bone health. Especially for the elderly, drinking milk is more conducive to calcium digestion and absorption than taking calcium tablets for pregnant women, and can effectively maintain the balance of strong acid and strong alkali in the body. As for children, don't be picky about food. While taking in more high-quality protein, they should also eat more vegetables and fruits rich in vitamin C, melons and vegetables, and live fish rich in vitamin D.

Women should also pay attention to supplementing high-quality protein in autumn. At this time, the cool wind blowing on my face took away the heat and made my watery face even drier. From ancient times to the present, many women have used milk to moisturize their skin in dry seasons. For example, in ancient Rome, Cleopatra, the Queen of Egypt, used milk for oral application to keep her skin moisturized. In addition, women in menopause and pregnancy will experience changes in estrogen levels, which will accelerate calcium loss in the body, so they need to pay more attention to calcium and zinc supplementation. At this time, you can drink some milk, about 250ml-500ml a day. Some materials show that every 500ml of milk can provide 500mg of calcium and is easily digested by the body, which is unmatched by other foods.