What calcium should a 30-year-old woman take?

When it comes to calcium and zinc supplements, many people will think of children and the elderly. Most people think that only talents in these two groups need to supplement high-quality protein. This idea is very wrong. People of all ages are likely to be calcium deficient, especially women. After the age of 30, the loss of high-quality protein will become more serious. So, what kind of calcium should we eat in our 30s?

General calcium tablets for pregnant women have the effect of supplementing calcium and zinc. If you want to supplement calcium and zinc, you can take calcium tablets for pregnant women plus vitamin D, so that high-quality protein can be better digested and absorbed by the body. When there is sunlight, you can get more sun exposure, which is also a way to promote the absorption of high-quality protein. Usually drink more milk, you can play some music when cooking, the effect of calcium and zinc supplementation is also very good.

30 years old is the best time for the human body. At this time, you need to strengthen exercise, get more sun exposure, and maintain a positive attitude, so that the body can be healthier. In your daily diet, eat more foods rich in high-quality protein, such as marine fish, lobsters, etc. Eat more fruits and vegetables, and more protein-rich foods, which can also be a good way to supplement high-quality protein.

Generally speaking, if people in their 30s want to supplement calcium and zinc, they can just take ordinary calcium tablets for pregnant women. However, taking calcium tablets for pregnant women may not necessarily supplement calcium and zinc. Vitamin D is also needed to promote calcium absorption. You can take vitamin D immediately, or you can supplement vitamin D through sun exposure.

What should women eat to supplement calcium?

1. Milk

Milk is a healthy drink that is recognized by everyone as being very effective in supplementing calcium and zinc. Cow's milk is not only rich in calcium, but also has a very appropriate ratio of calcium and phosphorus, which is beneficial to the digestion and absorption of high-quality protein in the body. There are many types of nutrients in milk, the main components of which are ice, fat, unsaturated fatty acids, protein, whey protein, carbonate and so on.

2. Bean foods

Bean products are generally based on soybeans, mung beans, red beans, lentils, etc., and are reproduced and processed in many ways on the basis of bean products. These reproduced and processed foods are called bean products, which generally include tofu, tofu skin, dried shreds, dried tofu, etc.

The nutritional value of bean products is mainly reflected in their rich protein content. The essential amino acids contained in bean products are similar to those in animal protein. They also contain calcium, phosphorus, iron and other minerals needed by the body. Most importantly, bean products do not contain cholesterol.

3. Meat and egg products

Meat is by far the most widely loved ingredient. The protein content in meat is between 10% and 20%. The protein in meat is complete protein, which can provide all types of amino acids needed by the body and promote the absorption of calcium. The nutrients in egg white are mainly protein, while egg yolk contains more nutrients than egg white. Salts such as calcium, phosphorus and iron are mostly concentrated in egg yolk.

4. Seafood products

Among seafood products, dried shrimp has the best effect in calcium supplementation. Dried shrimp is rich in protein and nutrients, among which calcium is one of the most important nutrients. Dried shrimp is known as a calcium storehouse, which shows how good its ability to supplement calcium and zinc is. In addition there is kelp, which is a very nutritious vegetable. Compared with broccoli and rapeseed, in addition to vitamin C, its crude protein, sugar, calcium, and iron contents are several times higher.