Nutrition Science | Spring is the best time to supplement calcium. It is recommended to eat more of these vegetables!

Speaking of calcium supplementation, I believe everyone is familiar with it. In addition to the needs of bones, calcium also plays an important regulatory role in the physiological functions of respiratory, nervous, endocrine and other systems. Spring is a very suitable season for calcium supplementation.

So, what is the best way to supplement calcium? The following points are very effective:

Why is spring said to be the golden period for calcium supplementation?

Extended daylight hours

The daylight hours gradually increase in spring. 90% of the human body's vitamin D is synthesized through the body's own skin after being exposed to ultraviolet rays in the sun. They can promote the absorption of calcium in the human body.
In addition, the warming temperature prompts people to be more willing to engage in outdoor sports. With more outdoor exercise, the body's metabolism speeds up, and the bones' absorption and utilization of calcium also increases.
The cold winter, reduced sunlight and lower activity levels can also cause insufficient vitamin D reserves in the body. Timely calcium supplementation in spring can adjust the potential "calcium deficiency" in winter and promote bone health.

Peak growth period

Children and adolescents usually grow faster in spring, which may be related to the change in light that affects the secretion of hormones (such as growth hormone and melatonin). At this time, the demand for calcium increases, and adequate calcium intake helps the development of bones and teeth.

In addition to drinking milk, these 9 ways to supplement calcium are cheap and effective

At present, we encounter many people who are allergic to milk or cannot eat dairy products in clinical practice. They can try to eat more foods high in calcium. The following 9 ways of calcium supplementation are simple and effective.

Green leafy vegetables

Almost all green leafy vegetables, such as spinach, leeks, lettuce, broccoli, etc., contain a lot of calcium. In addition, green leafy vegetables also contain vitamin K, which promotes the conversion of blood calcium into bone calcium, and the mineral magnesium, which promotes the formation of osteoblasts. They are all good helpers for calcium supplementation.

Note: However, it should be noted that fresh vegetables contain oxalic acid, which will greatly reduce the absorption rate of calcium. It is recommended to blanch them before cooking, which can reduce about 60% of the oxalic acid, and stir-frying them with high heat and oil can remove about 20% of the oxalic acid.

Beans

Most beans only contain 113 mg/100 g of calcium, but there are some standouts that are "calcium supplement experts" that should not be missed: the calcium content of winged beans can reach 440 mg/100 g, and the calcium content of skinned kidney beans is 349 mg/100 g, which is twice that of soybeans. Choosing the right beans to make some appetizers can also help supplement calcium.

Note: Many people are used to using soy milk instead of milk, which is a misunderstanding of calcium supplementation. After adding water to make soy milk, the calcium content will be diluted, only 1/10 of milk, and the calcium supplementation efficiency will be greatly reduced.

Soy products

The brine or gypsum added in the production and processing of soy products greatly increases the calcium content, so the calcium content in soy products such as tofu, tofu skin, and dried tofu cannot be underestimated.

The calcium content of dried tofu (stinky tofu) is 720 mg/100g, which is the highest among all soy products in terms of calcium supplement efficiency;

Vegetarian large intestine made with soy protein as the main ingredient contains 445 mg/100g of calcium; the calcium content of common tofu is 350 mg/100g.

In addition, although natto, which is made from fermented soybeans, does not contain high amounts of calcium, it is the best food source of vitamin K2. It can activate osteocalcin and promote the entry of calcium into bones and teeth.

Note: Soy products are rich in protein. Eating too much at one time can easily cause indigestion, bloating, acid reflux and other uncomfortable symptoms. It is recommended to consume 100-150g of soy products per day.

Fish, shrimp, shellfish and other aquatic products

The only meat that can really supplement calcium is various aquatic products. The small anchovy contains 590 mg/100g of calcium, and the cooked capelin contains 380 mg/100g of calcium.
Among them, shrimp and shellfish with shells have particularly high calcium content. The inconspicuous field snail contains up to 1030 mg/100 g of calcium, and dried shrimp contains up to 555 mg/100 g of calcium.

The Dietary Guidelines for Chinese Residents (2011) recommends eating 40 to 50 grams of seafood every day, and it is best to eat fish twice a week, or 300 to 500 grams.

Note: It is well known that dried shrimps have a high calcium content, but it should be noted that they are high in salt and difficult to digest and have a low absorption rate. As a calcium supplement, they do more harm than good and are not recommended for daily consumption.

condiment

As a common condiment, sesame paste is a hidden source of calcium that is easily overlooked.

Not only does grinding sesame improve the digestion and absorption rate, but the calcium content of sesame paste is 1170 mg/100g, which is equivalent to eating a large spoonful of sesame paste (about 25 g) to meet the daily calcium requirement.

Note: Considering the high calories in sesame paste, it is not recommended to eat it every day. Just add it as a seasoning in daily cooking, or use it in wraps, pancakes and other pastries.

Nuts and seeds

Many people keep nuts and seeds at home as healthy snacks. In fact, they are also excellent ingredients for calcium supplementation.

It is rich in unsaturated fatty acids and a variety of fat-soluble vitamins, and also contains a large amount of magnesium, a key factor involved in bone metabolism.

The nuts with the highest calcium content are roasted hazelnuts, which can reach 815 mg/100g; the calcium content of almonds and pistachios can also reach more than 260 mg/100g.

Among seeds, the calcium content of chia seeds, a newly popular internet snack, is 630 mg/100 g, while the calcium content of white sesame seeds is 620 mg/100 g.

Note: Nuts and seeds are high in fat, so it is not advisable to eat too much. According to the "Dietary Guidelines for Chinese Residents (2022)", it is recommended that each person eat 50-70g of nuts per week, which is a small handful per day.

cereal

my country's diet is mainly based on cereals. Among various cereals, there are not many with high calcium content. Oatmeal tops the list with 643 mg/100g, which is 4 times that of white flour; the calcium content of bran is 206 mg/100g.

The whole wheat bread made from them has a calcium content of 161 mg/100g. It can be consumed with milk, or it can be cooked together with oats and black sesame seeds into a delicious porridge for a better calcium supplement effect.

Note: Many people believe that oat milk is more effective in supplementing calcium than milk, but this is not true. Oat milk is a cereal drink made from oats and water. The word "milk" is used mainly because it tastes similar to milk and is suitable for people with lactose intolerance.

Outdoor exercise, more sunshine

Long-term lack of outdoor exercise and sitting for long periods of time are important reasons for accelerated calcium loss. Increasing exercise can reduce or delay the occurrence of osteoporosis.

The "Dietary Guidelines for Chinese Residents (2022)" recommends moderate-intensity physical activity at least 5 days a week, totaling more than 150 minutes. It is encouraged to do some high-intensity aerobic exercise and strengthen resistance exercise such as lifting dumbbells, elastic band exercises, etc., 2 to 3 days a week.

At the same time, sunbathing is also an important way to supplement calcium.

80% of vitamin D, which plays an important role in the absorption of calcium, is synthesized in the skin epidermis under the action of ultraviolet rays. Therefore, when there is sunshine outdoors, do not let your body miss the opportunity to supplement calcium.

Note: Since indoor glass can block ultraviolet rays, outdoor sun exposure is more effective.

Improve bad habits

Caffeine is a strong diuretic and will increase calcium excretion;

Carbonated drinks are rich in phosphoric acid, which will also form insoluble calcium phosphate with calcium, affecting calcium absorption;

Smoking can reduce bone density and increase the risk of fractures. According to research, the bone loss rate of smokers is about 1.5 to 2 times that of non-smokers.

Drinking alcohol will reduce calcium intake and increase urinary calcium excretion;

A high-salt diet will lead to the intake of more sodium ions, and the excretion of sodium ions will take away calcium from the human body;

High-oil diets such as frying and grilling will inhibit calcium absorption, and will also increase the risk of developing high blood pressure, high blood lipids, obesity and other diseases.

At the same time, if necessary, supplements or medications should be used under the guidance of a doctor according to actual conditions.

Green leafy vegetables, the overlooked calcium supplement

According to the recommendations of the "Dietary Reference Intake of Chinese Residents (2023)", the recommended daily calcium intake for ordinary adults, pregnant women and nursing mothers is 800 mg; the recommended daily calcium intake for adolescents aged 9 to 17 is 1000 mg.

When it comes to calcium-rich foods, most people think of milk and soy products first. Considering the calcium content, intake, and absorption rate, milk and soy products are indeed a good source of calcium, but there is a large category of food that is often overlooked - green leafy vegetables.

Spring is the season when a large number of vegetables are on the market. The calcium content of many green leafy vegetables is comparable to that of milk, or even much higher than that of milk.

△Comparison of calcium content in milk and common green leafy vegetables

Although most of the calcium in vegetables exists in a bound form in the cell walls, and due to the presence of ingredients such as oxalic acid and phytic acid, the calcium absorption rate may be lower than that of milk, but green leafy vegetables also have their unique advantages in calcium supplementation.

Green leafy vegetables are rich in magnesium, potassium, and vitamins : magnesium itself is a trace element in bones and teeth, and it helps to improve the utilization rate of calcium; adequate supply of potassium can effectively reduce the loss of urinary calcium; sufficient vitamin C is also beneficial to promote calcium absorption.

Green leafy vegetables also provide an essential nutrient for bone health - vitamin K. Studies have found that vitamin K can activate osteocalcin, promote the deposition of calcium in bones, and help maintain bone health.

You can also improve the absorption of calcium from green leafy vegetables by:

Blanching before cooking can effectively reduce the amount of oxalic acid, phytic acid and other ingredients that hinder calcium absorption;

Don't add too much salt, otherwise it will affect calcium absorption.