Calcium supplementation also has a "danger zone" - "calcium-depriving" diet

This is the 3553th article of Da Yi Xiao Hu

Osteoporosis is definitely a common health problem among Chinese community residents, and there is a clear difference between men and women. According to relevant data, the prevalence of osteoporosis in Chinese men over 50 years old is 6.0%, while the prevalence in women is 32.1%. For women over 65 years old, the prevalence of osteoporosis is as high as 51.6%.

Among the many ways to prevent and treat osteoporosis, "calcium supplementation" is the foundation and one of the most popular healthy living concepts among the people. Calcium supplementation is good, but in fact, calcium supplementation also has "dangerous areas". Once you enter these "dangerous areas", either the side effects of calcium supplementation will appear, or the calcium supplementation effect will not be achieved. Therefore, people who need calcium supplementation should pay special attention. Here I will share with you a "dangerous area" - "calcium-depriving" diet. Other "dangerous areas" will be shared with you one by one in subsequent articles.

[Danger Zone] "Calcium-Depriving" Diet

Bad eating habits actually pose the risk of "calcium deprivation". If you follow a "calcium deprivation" diet for a long time, you may end up with more calcium deficiency.

1. Vegetables high in oxalic acid

Some vegetables are rich in oxalic acid. Excessive oxalic acid will combine with the calcium ingested to form calcium oxalate, which is difficult for the human body to absorb. This may reduce the body's absorption rate of calcium in food.

Such vegetables rich in oxalic acid mainly include amaranth, spinach, water celery, beet leaves, etc. It is recommended to blanch these vegetables in boiling water for 1-2 minutes when cooking, which can dissolve more than 80% of the oxalic acid in them.

2. Foods high in salt

The main component of salt is sodium. When too much sodium is consumed, the body will excrete the excess sodium through urination. However, when the sodium is excreted, some calcium will also be taken away. For every 1000 mg of sodium excreted, about 25-26 mg of calcium will be consumed. Therefore, a long-term high-salt diet will also cause calcium loss.

It is recommended that adults consume less than 6 grams of salt per day (about the amount of a full beer bottle cap). At the same time, in your daily diet, try to eat less processed meat products (such as canned meat, sausages, ham), dips, pickled dishes, etc.

3. Foods high in fat

High-fat foods will form fatty acids in the body. Fatty acids (especially saturated fatty acids) will combine with calcium in the intestines to form insoluble substances, thereby affecting calcium absorption.

Therefore, eating fried dough sticks, fried chicken, French fries, and barbecue occasionally will not cause much harm, but eating foods like fried dough sticks and French fries for breakfast for a long time will actually help "take away calcium."

In summary, here is a daily calcium supplement package for adults:

250-300ml of milk;

400-500g dark vegetables (especially dark leafy greens)

10g nuts (about a handful or a small handful)

200g tofu (mainly brine tofu or gypsum tofu)

The combination of the above foods can probably meet an adult's daily calcium intake. On this basis, middle-aged and elderly people can take calcium supplements as prescribed by a doctor.

Calcium supplementation is a long-term physical project. I hope you can avoid the "danger zone" of calcium supplementation and make your body stronger and stronger! In the next issue, we will popularize the "danger zone" of excessive calcium supplementation. I look forward to seeing you again.

Author: Xinjing Town Community Health Service Center, Changning District, Shanghai

Zhou XiangjunDeputy Chief Physician

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