Which season is best for calcium supplementation? Calcium cannot be supplemented randomly. Which season is best for calcium supplementation?

Calcium is one of the important elements required by the human body. It is an important substance for maintaining all cell functions and is the main component of teeth and bones. It is involved in physiological processes such as heart beat, nerve conduction, blood coagulation and muscle contraction. In the process of skeletal muscle contraction, calcium binding protein plays a very important role. Therefore, calcium supplementation is very important. Let's take a look at how to supplement calcium in different seasons and what are the misunderstandings about calcium supplementation with Encyclopedia Knowledge Network.

How to supplement calcium in different seasons

Spring: The golden period for calcium supplementation

As the saying goes, "A year's plan begins with spring", this is true. This is because people have been "living in a small house" for several months in the snowy winter, and they go out in spring. Outdoor exercise will increase the blood flow in the bone circulation and bone metabolism, so the absorption and utilization of calcium by bones will also increase. It can be said that drinking more milk at this time, especially some functional milk to supplement calcium, will definitely get twice the result with half the effort...

However, suddenly starting to exercise in spring can easily lead to accidental injuries, such as fractures and sprains. At this time, you often need to take in protein and calcium-containing foods, such as milk, crispy fish, sesame, day lily, kelp, etc. to promote wound healing. In addition, you should get more sun exposure, as ultraviolet rays can promote the skin's absorption of vitamin D, and vitamin D can help people absorb calcium more effectively, helping injured bones recover as soon as possible.

For children in the growth and development period, spring is the golden season for bone growth. Studies have shown that children grow fastest in spring, and their height can increase by an average of 1.37 cm. Therefore, children should not take less than 1,000 mg of calcium every day. In addition to eating more calcium-rich foods, they should also drink milk every day. Because milk is rich in calcium, vitamin D, and a variety of amino acids needed by the human body, and the combination of phosphorus, potassium, magnesium and other minerals in milk is very reasonable, which is conducive to strengthening bones and enhancing the body's immunity.

Summer: Drink more milk and go out more to strengthen bones

Summer is the season with the most sunshine in a year. The ultraviolet rays in the sun can react with 7-dehydrocholesterol in the human body to produce vitamin D that can promote calcium absorption and promote bone calcification. Therefore, people often run outside during this period, such as at least 1-2 hours of outdoor activities every day, which is very beneficial to strong bones.

However, strenuous exercise can also easily cause a large loss of blood calcium. Therefore, in the summer, while ensuring appropriate outdoor activities, you should also supplement calcium through diet, such as ensuring two cups of milk (about 500 ml) a day. Some functional milks, such as OMP milk, contain trace amounts of natural active proteins that can enhance bone density, delay bone aging, and help bones better absorb and retain calcium.

In addition, many people believe that the abundance of fresh fruits and vegetables in summer can help supplement calcium. In fact, this is not the case. Fresh fruits and vegetables do contain a certain amount of calcium, but it does not mean that they can directly supplement calcium. It is just that most of them are rich in vitamin C, and vitamin C can promote calcium absorption. Therefore, while eating more fruits and vegetables, you should still drink milk appropriately to supplement calcium. It is worth reminding that for vegetables with high oxalic acid content, such as spinach, wild rice stem, celery, etc., it is recommended to blanch them in water before eating to remove some oxalic acid to avoid affecting calcium absorption.

Autumn: Increased calcium demand

During the transition from summer to autumn, the human body has experienced a whole summer of consumption, and the demand for various nutrients gradually increases, and calcium is no exception. To put it in a metaphor, the human body is like a bank, and calcium is like money. Only by constantly depositing it in advance can we avoid spending more than we earn. Therefore, in autumn, we must save calcium for health, eat more dried shrimps, fresh fish, live shrimps, kelp, etc. In addition, we should drink more milk and eat more soy products.

Among them, dairy products are the best food for calcium supplementation. Some functional milk contains osteogenic protein OMP, a natural active protein that exists in trace amounts in milk and has a unique mechanism and effect on improving human bone density. Compared with ordinary milk, its active milk protein content is expanded by 100-1000 times, so it has the effect of maintaining bone health. Especially for the elderly, drinking more milk is easier to absorb calcium than oral calcium tablets, and can effectively maintain the body's acid-base balance. As for young children, do not be picky eaters. For example, while taking more calcium, eat more vegetables, fruits and fresh fish rich in vitamin C and vitamin D.

Women should also pay attention to calcium supplementation in autumn. At this time, the cool breeze takes away the dryness and heat, and also makes the watery face dry. From ancient times to the present, many women will use milk to nourish their skin in the dry season. For example, in ancient Rome, Cleopatra, the Queen of Egypt, used it internally and externally to make her skin moisturized. In addition, women in menopause and pregnancy will have changes in estrogen levels, and calcium loss in the body will accelerate, so they need to pay more attention to calcium supplementation. At this time, you can drink some milk, about 250 ml to 500 ml a day. According to data, every 500 ml of milk can provide 500 mg of calcium, and it is easily digested and absorbed by the human body, which is unmatched by other foods.

Winter: Increase vitamin D intake appropriately

Adults are most likely to be calcium deficient in winter. In addition to the monotonous diet in winter, this is also due to the reduction in winter activities. At this time, coupled with insufficient sunlight, the body's vitamin D production naturally decreases, which is not conducive to calcium absorption. Therefore, while increasing the amount of activity, you can also take vitamin D supplements under the guidance of a doctor...

In addition, as people age, not only will calcium be lost from their bones, but collagen will also gradually decrease. Good bones should be a perfect combination of toughness and strength. Therefore, calcium and collagen supplementation should be "two-pronged". On the one hand, 1-2 bags of milk should be consumed every day to supplement calcium; on the other hand, vitamin C should be supplemented to make up for the loss of collagen, and some pig's trotters and fat-free meat slices should be eaten appropriately to ensure adequate daily protein intake.

It can be seen that milk is indispensable in calcium supplementation in all seasons. In recent years, experts have also been emphasizing that a cup of milk strengthens a nation, and we should start drinking milk from a young age. Because the absorption rate of calcium in milk by infants can reach more than 30%-40%, while that of adults is 20%-30%. Before the age of 35 is an important bone storage period, and half of the bone storage is completed before school age. Therefore, we must develop the habit of drinking milk from a young age and throughout our lives.

Common misunderstandings about calcium supplementation

1. Drinking Coke and Coffee as Water

In recent years, the patients with osteoporosis have tended to be younger, part of the reason may be due to the cola and Sprite that young people often drink. Carbonated drinks contain phosphoric acid, which not only reduces the body's absorption of calcium, but also accelerates calcium loss.

2. Take too much at one time

Don't take too much calcium at one time, but take it in small amounts and multiple times. It is recommended to buy small doses of calcium tablets and take them two to three times a day. Especially for the elderly, whose gastrointestinal digestion and absorption function is reduced, taking calcium in small amounts and multiple times can reduce the occurrence of problems such as constipation, kidney stones, and bladder stones.

3. Choose liquid calcium supplements

Some people think that liquid calcium is easier to absorb than calcium tablets. In fact, calcium is not absorbed in the stomach, but in the intestines. Therefore, calcium supplements need to have a good protection mechanism to be absorbed by the intestines without being disturbed by gastric acid in the stomach. Liquid calcium supplements are difficult to achieve this.

4. Not paying attention to exercise after calcium supplementation

The calcium that people eat first enters the gastrointestinal tract, then transfers to the blood, and finally transfers from the blood to the bones. Therefore, only when people exercise more and increase the intensity and frequency of exercise, the calcium in the blood will be converted into bones. Therefore, exercise can help improve calcium absorption and maintain bone density. The most beneficial activities for bone health are walking, jogging, climbing stairs and dancing. It is recommended to do aerobic exercise at least twice a week.

5. Ignoring Vitamin D and Calcium

The Chinese people themselves have a relatively low level of vitamin D, which results in a lot of calcium supplements not being absorbed and utilized, and even calcium deficiency occurs even after daily calcium supplements. Therefore, a high-concentration calcium source with a high elemental calcium content, such as calcium carbonate, should be selected to fully meet the calcium supplementation needs. In addition to elemental calcium, vitamin D is also critical. Vitamin D is like a transport vehicle. Only with its presence can calcium be "transported" into the human body.