Calcium supplementation makes women beautiful

Soy products

Soy products are foods made from beans such as soybeans, adzuki beans, mung beans, peas, and broad beans as the main raw materials. Most soy products are tofu made from coagulated soybean milk and its derivatives. The nutritional value of soy products is mainly reflected in their rich protein content.

The essential amino acids contained in soy products are similar to those in animal protein. They also contain minerals such as calcium, phosphorus, and iron that the human body needs. More importantly, soy products do not contain cholesterol.

Meat and eggs

Meat is almost the most universally loved food. The protein content in meat is between 10% and 20%. The protein in meat is a complete protein that can provide all types of amino acids needed by the human body and promote calcium absorption.

The nutrients in egg white are mainly protein, while egg yolk contains more nutrients than egg white. Inorganic salts such as calcium, phosphorus and iron are mostly concentrated in the egg yolk. Protein is rich in amino acids, which can help intestinal cells absorb calcium. Therefore, moderate protein supplementation can increase calcium absorption rate.

Scallops and kale are good choices. Both foods are rich in calcium, and scallops contain protein, which can help the absorption of plant-based calcium contained in kale. By the same token, it is recommended to add meat or eggs when cooking seaweed or green leafy vegetables.

Seafood

For example, kelp is a vegetable with high nutritional value. Compared with spinach and rapeseed, except for vitamin C, its content of crude protein, sugar, calcium and iron is several times or even dozens of times higher.

There are also dried shrimps, which are rich in protein and minerals, especially calcium. It is known as a "calcium warehouse" and is the best way for people with calcium deficiency to supplement calcium.

Fruits and vegetables rich in vitamin C and D

Vitamin C is important for strong bones. It not only promotes collagen synthesis, but also helps calcium absorption. Therefore, experts recommend eating fruits rich in vitamin C such as guava and citrus fruits after meals.

Use more fruits rich in vitamin C in dishes, and cook them together with ingredients rich in calcium. For example, stir-fry dried fish with chopped onions and garlic until crispy, then add orange slices or lemon juice for a unique sweetness.

Shiitake mushrooms themselves are fungi with extremely high nutritional value, with high protein, low fat, polysaccharides, multiple amino acids and multiple vitamins. It also contains ergosterol, which is converted into vitamin D after exposure to the sun. Vitamin D helps the absorption of calcium. Therefore, it is recommended to spread the mushrooms flat and expose them to the sun for 1-2 hours when cooking.