"Health from eating" series special planning | These foods will "steal" calcium from the body

Osteoporosis is a chronic disease that affects bone health. Calcium is the most important component of bone minerals. Calcium deficiency can easily lead to osteoporosis and fractures. October 20 is World Osteoporosis Day. Which foods in our daily diet can help "reinforce" bones? And which foods will quietly "steal" calcium from the body?

"Calcium Supplement Expert" on the Dining Table

When it comes to calcium supplementation, many people's first reaction is to take calcium tablets. In fact, in addition to calcium tablets, there are many foods in our daily diet that are good for calcium supplements. They are easy to eat, have high calcium utilization rates, and contain factors such as vitamin D that can promote calcium absorption and utilization.

1. Milk and dairy products

Milk, yogurt, cheese and other dairy foods are the first choice for calcium supplementation. Usually, the calcium content of every 100 grams of milk is about 100-110 mg. More importantly, the calcium-phosphorus ratio in milk is moderate, which can make the calcium absorption rate reach about 31%. At the same time, milk is rich in vitamin D, which is an important factor in promoting calcium absorption and is a rare "natural calcium tablet".

However, it should be noted that people with lactose intolerance may experience diarrhea, bloating and other uncomfortable symptoms after consuming milk. If the above symptoms occur after drinking milk, you can choose yogurt, sour milk or low-lactose milk.

2. Soy products

The calcium content of soy products is higher than that of soybeans themselves and is easier to absorb, such as tofu, tofu skin, dried tofu, etc. If you are a vegetarian, you need to pay extra attention to the intake of fermented soy products, such as fermented black beans and fermented bean curd, and you can consume 5 to 10 grams per day.

Healthy adults only need to consume 100 to 150 grams of soy products per day, because the raffinose and stachyose in soybeans will ferment and produce gas under the action of intestinal bacteria, and eating too much may cause bloating.

3. Green leafy vegetables

Green leafy vegetables are a very good source of calcium. They are not only rich in calcium, but also rich in vitamin K, which can promote calcium deposition in bones. Green leafy vegetables are also rich in potassium and magnesium, which help reduce calcium loss. It is recommended to eat 500 grams of green leafy vegetables every day.

It should be noted that oxalic acid will combine with calcium to form an insoluble precipitate, namely calcium oxalate, which is not conducive to the absorption of calcium. When eating vegetables with high oxalic acid content such as spinach, be sure to remember to blanch them first (boiling in water for 1 minute), which can remove 80% of the oxalic acid.

These foods will "steal" calcium

Although we can get calcium from our daily diet, if we cannot retain it, we cannot achieve the good effect of "calcium supplementation into the bones". There are several "big calcium stealers" in our diet.

1. High-salt foods

A high-salt diet not only affects calcium absorption in the intestines, but also causes calcium loss during excretion. For every 1,000 mg of sodium excreted, 26 mg of calcium is consumed at the same time, so long-term high-salt intake may lead to calcium deficiency. Common salted fish, bacon, pickled vegetables, salted plums, etc. are all high-salt foods, so you should eat less of them.

It is recommended that adults consume no more than 6 grams of salt per day, which is about the amount of a beer bottle cap.

2. High-fat foods

Frequent intake of fried, greasy and other high-fat foods will partially form fatty acids in the body. Fatty acids combine with calcium to form substances that are difficult to dissolve. If the proportion of fat in the food consumed every day is too high, it may affect the absorption of calcium.

3. High-phosphorus foods

Phosphorus and calcium are both elements that the human body needs, and the two are in an appropriate ratio in the human body (calcium-phosphorus ratio 2:1). If too much phosphorus is consumed, the phosphorus-calcium ratio will be unbalanced, which will lead to calcium loss. Not only that, the calcium in the blood will combine with excessive phosphorus to form hydroxyapatite. If the metabolism is abnormal, the hydroxyapatite that should be deposited in the bones may be deposited in the blood vessels, leading to vascular calcification.

Foods high in phosphorus include processed meats, fried foods, biscuits, carbonated drinks, etc. The daily intake should be controlled.

4. High-protein foods

Do not over-supplement protein, because excess protein can also cause calcium loss. Generally speaking, different groups have different daily protein intake requirements, 1.0 g/kg body weight for young people and 1.0-1.5 g/kg body weight for middle-aged and elderly people, of which high-quality protein should account for 1/2. For those who over-supplement protein, every 1 gram increase in protein will lead to 1.75 g of calcium loss.

5. Caffeine

If people consume too much caffeine, it will not only increase the excretion of urinary calcium, but also weaken intestinal calcium absorption and affect calcium retention. It is recommended that the total amount of caffeine consumed by ordinary adults should not exceed 400 mg per day.

Don’t just talk about “calcium”

There will be differences in dietary calcium supplementation due to different ages and different reasons for calcium supplementation. The appropriate diet should be selected in a targeted manner based on the physiological characteristics of the population.

Infants and young children: Normal full-term infants and young children do not need additional calcium supplementation within 6 months of birth, because the calcium in breast milk or formula milk can meet their needs. In special circumstances, you need to follow the doctor's advice.

Children: In terms of diet, milk and its products, and soy products are preferred because they are in the growth and development stage and have a greater demand for calcium and high-quality protein.

Adults: Each person should consume an average of 12 or more types of food every day, and more than 25 types of food every week, including coarse and fine food, meat and vegetables, colorful and avoid monotony. A reasonable and balanced diet.

Dietary principles for preventing osteoporosis

A healthy and balanced diet is the basis for maintaining bone health and preventing osteoporosis. The specific methods are as follows:

1. Diversify your diet. Eat more than 12 kinds of food every day and more than 25 kinds of food every week, including cereals, vegetables, fruits, livestock, poultry, fish, eggs, milk, soybeans, nuts, etc., with cereals being the main food.

2. Ensure the intake of cereals, potatoes, vegetables and fruits. Take 250-400 grams of cereals and potatoes every day, including 50-150 grams of whole grains and beans, 50-100 grams of potatoes; 300-500 grams of vegetables, of which dark vegetables should account for 1/2; and 200-350 grams of fresh fruit. Note that fruit juice cannot replace fresh fruit.

3. Ensure protein intake. Give priority to fish and poultry every day, and consume 280-525 grams of fish, 280-525 grams of livestock and poultry meat, and 280-350 grams of eggs per week, with an average daily intake of 120-200 grams; eat one egg a day, and do not discard the yolk; eat soy products frequently and eat nuts in moderation; ensure the intake of milk and dairy products, and the intake is equivalent to 300 grams (about 300 milliliters) of liquid milk per day.

4. Drink enough water every day. Adults should drink 7 to 8 cups (1500 to 1700 ml) of water every day. It is recommended to drink boiled water and light tea; do not drink or drink less sugary drinks, coffee and carbonated drinks.

5. Eat a light diet. Adults should not consume more than 6 grams of salt per day, and the elderly should not consume more than 5 grams. Cook 25 to 30 grams of cooking oil per day. Food should be cooked thoroughly, and eat less high-salt and fried foods.

6. Control sugar intake. The daily intake should not exceed 50 grams, and it is better to control it below 25 grams.

7. Eat less smoked and cured meat products.

8. Quit smoking and limit alcohol consumption.

Expert interviewed: Song Bingbing, a registered dietitian in China and a specially-appointed expert for the China Food Nutrition and Health Science Popularization Campaign